What to do

Use Smaller Plates For Unhealthy Foods

Since using a smaller plate may help you eat less by making portions look larger.

At the same time, a bigger plate can make a serving look smaller, causing you to add more food .

You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.

 

Eat Plenty of Protein

Protein has powerful effects on appetite. It can increase the feeling of fullness, reduce hunger and help you eat fewer calories.

 

Eat Fiber-Rich Foods

 Eating fiber-rich foods may increase satiety, helping you feel fuller for longer. 

 

Drink Water Regularly

 Drinking water can help you eat less and lose weight, especially if you drink it before a meal.

 

 See Health Benefits of Water

 

Serve Yourself Smaller Portions

Portion sizes have increased during the last few decades, especially at restaurants.

Larger portions encourage people to eat more, and have been linked to an increase in weight gain and obesity.

 

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.

 

Sleep Well

When it comes to health, sleep is often neglected. But in fact, It has a powerful effects on your appetite and weight.

A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin.

Having these hormones disrupted can increase your hunger and cravings for unhealthy food, leading to higher calorie intake

 

Chew Thoroughly and Slow Down

Your brain needs time to process that you’ve had enough to eat.

Chewing your food better makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portions.

How quickly you finish your meals may also affect your weight.

A recent review of 23 observational studies reported that faster eaters are more likely to gain weight, compared to slower eaters .

 

Serve Unhealthy Food on Red Plates 

One weird trick is to use red plates to help you eat less. At least, this seems to work with unhealthy snack foods.

One study reported that volunteers ate fewer pretzels from red plates, compared to white or blue plates.

 

Meditation

Stress will derail a body in no time at all.

If you want a quick way to lose weight without exercise, you need to find a reliable stress management technique; time and time again, research shows meditation to be one of the best methods there is.

 

Gratitude Practice

These 3 steps can help you start feeling more grateful, and appreciative of the good things in your life:

1. Notice good things, look for them, appreciate them.

2. Savor, absorb, and really pay attention to those good things.

3. Express your gratitude to yourself, write it down, or thank someone.

    

Early Morning Activity

 Are you a morning person?

You may not realize it, but having an established morning routine can have a big impact on how quickly you lose weight.

Try getting your day started with a morning walk or some other type of physical activity. Here are some tips to have Great morning workouts.

 

Start Your Day with Protein

 Also, make it a point to start your morning with protein.

In order to turn your body into a fat-burning machine, you have to get a minimum of 20 grams in the morning. With this, you’ll stabilize your blood sugar, reduce cravings, and keep full for a longer period of time.

 

Heal Your Gut

Your gut is a huge component of your ability to lose weight.

Studies have shown that obese and overweight people have a different set of bacteria in their colon than healthy, lean people.

With this in mind, you should aim to improve the quality of the microorganisms in your gut, whether that’s eating more fermented vegetables like sauerkraut—I love sauerkraut—or supplementing with a good-quality probiotic.

Removing gluten will already be a big help because we know that it does serious damage to the gut lining. This allows all sorts of stuff to seep into your bloodstream and create inflammation, which in turn makes you pack on the pounds.

 

Contract Your Muscles

You might not have ever heard of this final tip before, but give it a shot: the next time you sit down to eat, try priming your body to receive those nutrients by contracting your muscles for 30 seconds.

You’ll feel heat generating in your body, which means your muscles are generating heat as a by-product. Your breathing will also increase.

 

Write It Down 

 There's one never-fail weight-loss trick: Keep a food diary. Just tracking helps prevent you from overdoing it. And now it's easier than ever. Instead of having to meticulously write down everything you eat, you can snap a photo of your food with your phone—and a study published in the International Journal of Consumer Studies found that shooting photos of food actually worked better than the pen-and-paper method. Taking a photo ahead of time gives you a chance to improve on your choice, suggests a study from University of Wisconsin-Madison: When the participants looked at photographs of their food, they realized that maybe they could cut back on the serving size or skip the snack they were considering.

source: AuthorityNutrition.com