Weight loss is increasingly becoming a prominent part of our day to day lives. This is especially true now as people adapt to the new normal, and find ways to make do for all the binge eating that happened during the lock down. And yet, more and more nutritionists and speaking out against ‘dieting’ i.e. following a very limited diet to lose a lot of weight in a short period of time. Instead, they are recommending methods that are sustainable and require minimal effort.
Use smaller plates to create an illusion
By using smaller plates you create an illusion that you are eating more food than you really are. This tricks your brain into believing you have enough and do not need to consume as much as you previously were. This goes a long way in helping you lose weight as it cuts down your appetite and food consumption by a great degree.
Use Smaller Plates
Drink more water to lose weight
When you drink more water, you not only nourish your body but also provide a distraction against food. You should drink two cups of water before every meal. This helps you avoid overeating, and hence helps you lose weight, as it significantly reduces daily caloric intake.
Drink More Water
Eating mindfully and chew thoroughly
Nutritionists and health experts recommend that you cut your food into small bites and chew each bite 32 times before swallowing it. This allows you to slow down, put your fork away, and be more mindful about what you consume. This, in turn, also encourages you to make better food decisions which helps you lose weight without actually dieting.
Eat Mindfully
Eat more protein to lose weight
Protein keeps you full for longer. That is a well known fact. When you eat more protein, you cut down on snacking habits and lean in towards having smaller, and yet more fulfilling, meals. This helps you lose weight and keep it off for the long run. It is a good practice to include protein in meals as well as snacks.
Eat More Protein
Eat without distractions
It is a good practice for you to eat without any distractions – put away that mobile phone, switch off the television, and eat your food in peace and quiet. This allows you to be truly mindful of what you are eating and pay attention to whether it actually does you any good.
Eat Without Distractions
Sleep for eight hours every night
When you get adequate rest every night, you wake up feeling refreshed and relaxed. You are more likely to make good decisions, especially about your eating habits. You also avoid snacking on high carb food since you are more likely to opt for foods that are rich in nutrients. Think about it. When you have slept well, you are more likely to grab oatmeal for breakfast than, say, order a pizza.
Sleep Well
Eat breakfast every day
Experts across the world recommend you eat breakfast every day. There is a good reason for this. When you eat a heavy breakfast at the start of the day, you avoid snacking later on. On the other hand, when you skip breakfasts, you tend to eat a lot more snacks later on at night. And, it is a known fact that your metabolism works a whole lot faster during the morning than the evening.
Eat Breakfast
Eat within specific hours to lose weight
When you limit your food to specific hours, you do not eat outside those hours. For example, if you eat between 12 pm and 8 pm, you do not eat at any other time. This significantly brings down the amount of midnight snacks you may be consuming, and helps you lose weight quickly.
Intermittent Fasting
Choose solid over liquid for proper meals
When you eat solid food, you slow down and take your time with it. With liquids, you tend to gulp it down a lot more quickly. This creates an illusion that you haven’t eaten much and forces you to reach out for more. For example, some juicers use as many as three oranges to make one glass of juice! Plus, the brain inherently considers solid substances to be food and proper meals, especially as compared to liquids. Hence, it is important that you eat solid meals to lose weight.
Solids over Liquids
