Sticking to a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you “mindlessly” take in fewer calories. These methods, scientifically based, effectively help you lose weight as well as prevent weight gain in the future.
1. Chew Thoroughly and Slow Down
When eating, it takes a while for the brain to perceive fullness in the stomach. Chewing food better slows down the process of eating, which then decreases food intake and- in turn- better reflects fullness. It's been verified that fast eaters are more likely to gain weight, compared to slow eaters. To get into the habit of eating slowly, it may help to count the times you chew each bite.
Bottom Line: Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.
2. Use Smaller Plates For Unhealthy Foods
The typical food plate is larger today than it was a few decades ago. This is unfortunate, for small plates make food portions look larger and thus decreases intake. This notion
can be applied to weight watch by serving healthy foods in big plates and unhealthy foods in small ones.
Bottom Line: Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume unhealthy foods from smaller plates, causing you to eat less.
3. Eat Plenty of Protein
Protein has powerful effects on appetite. It can increase the feeling of fullness, abate hunger and help with calorie intake. This may be due to the fact that protein affects several hormones involved in hunger and fullness, such as including ghrelin and GLP-1. Increasing protein intake helps decrease calorie absorbed by the system. Applying this notion to breakfast- the most important meal of the day- helps not only calorie intake for the meal but also for the rest of the day. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.
Bottom Line: Adding protein to your diet has been shown to cause “automatic” weight loss, without exercise or conscious calorie restriction.
4. Store Unhealthy Foods Out of Sight
Storing unhealthy foods where they're visible may induce hunger and cravings for food. Store unhealthy foods out of sight- in closets or cupboards- so that they are less likely to catch the eye and work their charm. Meanwhile, keep healthy foods visible on the counter tops and in the front in the fridge.
Bottom Line: If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is also linked to increased weight and obesity. It’s better to keep healthy foods, like fruits, visible.
5. Eat Fiber-Rich Foods
Eating fiber-rich foods may increase satiety, helping to sustain fullness. A special kind of fiber- viscous fiber- is particularly helpful in weight loss. It increases fullness and reduces food intake. Viscous fiber forms a gel when it comes in contact with water; this gel then prolongs nutrient intake. Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds. A weight loss supplement called glucomannan is also very high in viscous fiber.
Bottom Line: Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.
6. Drink Water Regularly
Drinking water can help reduce food intake and weight loss, especially before meals. Drinking half a liter (17 oz) of water half an hour before meals may reduce hunger and calorie intake. Replacing calorie-loaded drinks — soda or juice — with water may result in an even greater effect.
Bottom Line: Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.
7. Serve Yourself Smaller Portions
Portion sizes have increased during the last few decades, especially in restaurants. Larger portions encourage people to eat more and have been linked to weight gain and obesity. One study in adults found that doubling the size of a dinner starter increased calorie intake by 30%. Serving yourself just a little less might help you eat significantly less. And you probably won’t even notice the difference.
Bottom Line: Larger portion sizes have been linked to the obesity epidemic, and may encourage both children and adults to eat more food.
8. Eat Without Electronic Distractions
Paying attention to what you eat may help you eat fewer calories. People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating. However, not paying attention during a meal actually has an even greater influence on food intake later the day.
Bottom Line: People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.
9. Sleep Well and Avoid Stress
When it comes to health, sleep and stress are often neglected. But in fact, both can have powerful effects on appetite and weight. Lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone- cortisol- elevates when under stress. Having these hormones disrupted can increase hunger and cravings for unhealthy food, and thus result in higher calorie intake. What’s more, chronic sleep deprivation and stress may increase risk of several diseases, including type 2 diabetes and obesity.
Bottom Line: Poor sleep and excess stress may disrupt the levels of several important appetite-regulating hormones, causing you to eat more.
10. Eliminate Sugary Drinks
Added sugar may very well be the single worst ingredient in the diet today. Sugary beverages have been associated with an increased risk of many Western diseases. It’s very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don’t trigger fullness like solid food does. Staying away from these beverages entirely can provide enormous long-term health benefits. Note that fruit juice is not necessarily healthier than soda as it can be just as high in sugar. Healthy beverages include water, coffee and green tea.
Bottom Line: Sugary drinks have been linked to an increased risk of weight gain and many diseases. The brain doesn’t register liquid calories like solid foods, making you eat more.
11. Serve Unhealthy Food on Red Plates
One weird trick is to use red plates to serve food; this seems to work with unhealthy snack foods. An interesting study found that participants eat less from a red plate than from plates of other colours. The explanation may be that we associate the colour red with stop signals and other man-made warnings.
Bottom Line: Red plates may help you eat less unhealthy snack foods. This may be because the color red triggers a stop reaction.
With all these tips given, don't worry about trying them all at once. Start to experiment with one tip for a while, and if that works well and stays sustainable, then try another one. A few simple changes can have a massive impact over the long term.
Source: Authority Nutrition
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