Every week seems to bring some new diet or weight-loss plan our way, but if you are tired of following diets, a few simple lifestyle changes can make you more aware of what and how you eat.
1. Chew Food Slowly
When you eat slower, you can decrease the amount of food you eat, and increase satiety. Chewing slowly lets you savor the taste of your food, and allows your brain to register that you’ve eaten.
2. Don’t Buy Snacks
It’s far easier to resist eating unhealthy foods if you don’t have any at home in the first place. If you can’t resist buying snacks, put them somewhere out of sight – you may even forget you have them in the house. Only leave healthy snacks, such as fruit, out where it’s easily seen and accessible.
3. Portion Size
Using smaller plates can help you reduce your portions, and the number of calories you eat. Smaller plates also help you to feel more satisfied after one portion, and reduce the likelihood of you having second helpings.
4. Put Your Phone Away and Turn the TV Off
You should focus on your food, so put away the electronics and devices while you eat. Eating when distracted stops your brain registering that you’re eating, and this can lead to eating more than you intended.
5. Get Plenty of Sleep
A study published in the SLEEP journal showed there is an increased risk of obesity in children and adults who don’t get enough sleep. A lack of sleep causes fluctuations in hunger-controlling hormones, and it also stimulates the appetite.
6. Don’t Put Bowls of Food on the Table
Dish up your meals in the kitchen, instead of putting large serving bowls on the dinner table. This means you are less likely to help yourself to a second serving.
7. Find Something to Replace Food if You’re an Emotional Eater
If you tend to reach for food when upset or stressed, you should try to replace food with something healthy to drink instead, like a cup of herbal tea.
8. Don’t Drink Unhealthy Beverages
Sometimes we forget that some drinks contain calories. Sugar-filled cappuccinos, lattes, fruit juices and energy drinks can all be a source of extra calories.
Drink healthier options instead, such as water or herbal tea. A moderate intake of coffee can be beneficial, but it’s best drunk without milk or sugar.