Losing weight seems like the most impossible task. Who has the time? Who has the money? Who has the willpower? You’d be surprised that making some small lifestyle changes can make a huge difference. And, you don’t even have to (completely) give up your favourite foods in the process. Sounds too good to be true? Read on and you’ll be shedding weight in no time.
Always start your day with a protein-packed meal
The idea that breakfast is the most important meal of the day holds true for most people. Try to carve some time to prepare and sit down for that first meal of the day. Your breakfast should be full of lean protein and rich in fibre. This will deliver you the energy you need to get the day going without slowing you down. Steer clear of sugary carbohydrates like bagels, cold cereal, and pastries. You can cook up something as simple as scrambled eggs on whole grain toast with a cup of fruit or Greek yoghurt on the side.
Put your knife and fork down after each bite
It can seem like such a trivial thing, but you’ll soon notice how putting your knife and fork down after each bite can make you feel fuller for a longer period of time. The recommended amount of time you should spend consuming a meal is 20 minutes. By setting down your knife and fork after each bite, you’re giving your stomach more time to process and allow the feeling of satiety to ‘kick in’.
Stay focused on your meal
Eating in front of a screen can seem like a great way to multitask or decompress after a long day, but this habit can actually have an effect on the way you eat. According to experts, keeping your mind busy while eating can block certain signals alerting you that you’re satiated or full. You’ve probably been staring at screens the whole day anyway, so why not take 20 minutes off to just enjoy the food you have in front of you?
Most nutritionists agree that we commonly mistake thirst for hunger. So, instead of reaching for that pack of crisps, try drinking a glass of water first. If you’re having trouble keeping track of staying hydrated, you can add flavour by making infused water with lemons, cucumbers, or berries.
Ideally, you should be making and consuming most of your meals at home. It can be difficult to track the nutritional content of foods from restaurants. There may be more sugar, salt, or even just portions than you need.
If you’re having trouble figuring ways and time to cook meals at home, make a plan or else you’ll be reaching for a microwavable meal or ordering take-away.
Be mindful when eating out
If you are dining out, there are a few easy tips you should remember. Start with a salad since that can help you stay fuller for longer. Be decisive by being the first to order, since some studies have shown that a group will make similar choices to the first person to voice their order. You can even look up the menu online on your way to the restaurant and have a decision ready by the time you’re seated.
Don’t eat after 9 PM
High-energy foods like sugar and fat will not only make you gain weight but eating them late in the evening will make it harder for you to fall asleep. And, a lack of sleep has been proven to be detrimental to weight loss goals. Try to go to bed as early as possible to break that midnight snacking habit.