HOW TO EAT LESS: 11 Amazing Tips You Can Use TODAY!
Self-control is one of the most challenging things people experience on a daily basis.
This especially refers to all of you who are trying to cut down on your food intake and eat less. Eating less.
The surefire way to eat less is to eat healthy food and start practicing on a daily basis.
But how do you do that?
Without further ado, let’s see what techniques you can use to eat less.
1. Eat Lots Of Fruit And Vegetables
Adding fruits and vegetables to your diet has numerous benefits and should be taken seriously if you are aiming at eating less.
Not only can you lose much weight but you also build healthy eating habits and consume large amounts of nutrients which is exactly what your body needs.
Whether you are preparing your food at home or somewhere else, you need to make sure each of your meals has either fruit or vegetables included.
What fruits and vegetables are good?
All of them!
If you eat a wide range of fruits and vegetables you will also get a whole variety of nutrients.
According to American Heart Association, filling at least half of your plate with as many fruits and vegetables including all the canned, fresh and frozen varieties will help you reach your goal.
However, when you are buying canned, frozen or dried vegetables and fruits, make sure you check the label and choose the products with the lowest amount of sodium and added sugars.
As we have said, make sure you include vegetables and fruits into each of your meals:
Breakfast – It is best to eat a melon, grapefruit or some other fruits or make a cereal with a banana or berries.
Also you can drink a glass of juice with a 100 % fruit or vegetable without excess sodium or sugar.
Add chopped vegetables like onions, celery green or red bell peppers.
Lunch – Always keep in mind that lunch must go with some kind of vegetable or fruit salad.
For example, you can put vegetables like cucumber, onion, tomato, sprout, avocado, lettuce on your sandwich.
Another way to consume some vegetables is to eat a bowl of vegetable soup.
If you are craving for some kind of snack, try having some piece of fruit or a few raw veggie sticks instead of eating chips.
Snacks – snacks can have a negative impact on your body weight and prevent you from starting to live a healthier lifestyle.
If you like eating something in between meals, ensure that you keep raw veggies such as green beans, red bell peppers, celery or carrots.
In case you have a crisis, it’s best that you always carry dried fruits, such as dried apricots or raisins in your pocket or purse.
You can also have any type of fresh fruit like bananas, oranges, apples, kiwi, grapes, etc.
On hot days you can choose to consume frozen fruits and vegetables or eat lots of watermelon as it is really low in calories and highly nutritious.
Dinner – Dinner is an ideal meal for foods like vegetable or fruit salads.
You can add steam or microwaved vegetables or even have frozen veggies as well.
If you are using an oven to prepare your meals, make sure you put in sweet potato, a whole potato or yam.
If you are cooking soup, beans, stew or spaghetti, and other sources try adding onions, garlic, and celery.
If you are making rice, you can simply add some frozen peas for the last three minutes of cooking.
So, if you are already consuming plenty of fruits and vegetables on a daily basis, you should take the next step and include as much colour as you want.
For instance, try consuming more reds and pink like beets, cherries, ink grapefruit, red radishes, red apples, red grapes, more blue and purple fruits and veggies like grapes, plums, prunes, red cabbage, red onions, more yellow and orange like lemons, grapefruit, mangos, oranges, orange peppers, more whites and browns like dates, garlic, mushrooms, raisins, and more greens like green cabbage, green grapes, green onions, romaine lettuce, etc.
Not only will you start eating less unhealthy food, but you will also prevent diseases like cancer, heart disease and other bad diseases.
So eat from as many groups as you can daily and boost your organism in no time.
2. Don’t Eat In Front Of TV
Do you find yourself eating a bowl of ice cream or a bag of chips in front of TV while you are watching your top favorite TV show or a movie?
Some people like to unwind after a hard-working day by laying on the couch and munching on some of their top favorite snacks.
First we start with a few chips and very quickly we finish the whole bag.
This is one of those bad habits that will easily make you overweight and develop unhealthy eating habits.
It’s acceptable to have an occasional meal in front of TV, but making this a habit can have a very negative impact on your body health.
Food plus TV equals distracted eating – if you are eating in front of the TV, you are more likely to pay more attention to the movie or a show you are watching that to the food you are putting into your mouth.
This makes the food less satisfying and you may even eat more than you actually need when you are distracted.
Luckily, there is a way to break this awful habit.
Here are a few tips how you can do this more easily:
1. Disconnect the two behaviors – It’s perfectly fine to have snacks at some point of the day, but try to move to the table and have a snack instead of doing it in front of the TV.
According to the research, giving the food you eat more attention will help you reduce the amount of food you are consuming, plus cut down on hunger and snacing later on.
2. Choose wisely – Even if you decide to have some snack late in the evening, make sure you choose something which is really low in calories, something that is not sugarly or caffeinated.
For example, complex carbohydrates like cereals, crackers, whole-grain breads and others can help promote sleep.
3. Set limits – One of the things you need to do on this journey is to set limits.
In other words, you need to commit to eating just one cup of popcorn instead of eating a whole bag and watch only two episodes of the show instead of binging and eating.
If you spend many hours sleeping, you can miss one or two hours of sleep which can throw off your appetite hormones the next day which can result in food cravings and overeating.
4. Give your hands something to do – One of the reasons why you find yourself overeating is that you don’t know what to do with your hands, so try to make your hands busy.
For example, you can choose to paint your nails, squeeze a stress ball, or even do a sudoku puzzle.
5. Invite a friend – if you feel that you need a company you can invite some of your friends.
This can be helpful as we sometimes role model our behavior with those people.
We don’t tend to eat so much when we have someone to keep us company.
Also, be mindful that stress, a lack of sleep and a whole variety of emotions can significantly contribute to overeating.
So if you realize that you are spending too much time in front of TV, you must think it over – maybe that’s the result of your current emotional state.
3. Eat Breakfast
Since everyone is talking about breakfast being the most important meal of the day, you might think that it’s yet another good plain advice to you.
We all need fuel to start our system in the morning and make it through the day.
Besides this reason, the researchers have found a list of other reasons why we should definitely have breakfast each day.
One of the biggest benefits of breakfast is that it jumpstarts your metabolism and helps you burn your calories throughout the day.
To put it simply, if you skip breakfast, you are sending your body a message that it needs to conserve food rather than burn calories coming from food.
Here are a few advantages of eating early in the morning and these include:
– Having lower BMI
The bottom line is that if you start your morning with a healthy breakfast, you are less likely to nibble on the foods that are rich in calories throughout the day.
Here are a few disadvantages of missing breakfast in the morning:
If you skip your morning meal, you are more likely to be overweight and less likely to build healthy eating habits and consume plenty of veggies and fruits.
There are many studies and researchers which prove that those that skip breakfast can put a lot of weight easily and quickly.
Finally, to actually have a healthy breakfast you need to make good breakfast choices.
Every nutritionist will advise you to be super careful when it comes to choosing the foods you consume in the morning.
You might think that muffin and a cup of coffee will do the trick.
But things don’t go this way!
Here are some of the suggestions you might want to take into consideration when making your breakfast plan:
– Low-fat protein shake with frozen/fresh fruit
– Take a glass of milk or yoghurt and a protein bar
– Take a high-fiber bagel or toast with tablespoon of peanut butter
– High-fiber cereal with low-fat milk or soy or milk substitute
Before buying yoghurt or protein bars make sure you check the labels as some of them can have a lot of added sugar.
So try to keep your sugars under 20 grams and look for bars which have less than 6-10 grams of protein and 3 or more grams of fiber.
Whatever you choose to consume for your breakfast, it’s always advisable that you consult a dietician who will give you the instructions and the best tips on a good plant of action.
4. Cut Your Food Into Smaller Pieces
If you are looking for ways to start eating more healthily and less, you should try cutting your food into smaller, more digestible pieces.
Based on one study, 301 hungry college students were given a whole bagel so that they could cut it into smaller pieces.
After that, 20 minutes later, all of the students were given a free lunch.
Interestingly, both groups of students ended up eating almost the same amount of each bagel.
But, the students that decided to cut the bagel into smaller pieces and eat it ate around 25% less of their free lunch when compared to the students that were eating the uncut bagel.
This experiment was also conducted on animals and appeared to be successful as it brought the same results.
The researchers also found out that once hungry rats were given a choice to search for food either as 20 small pellets or one single pellet, they almost always ran more quickly and more enthusiastically to grab the food in small pellets.
Cutting food into smaller pieces might bring various benefits to people who are searching for ways to control their portions and eat less in the long term but also make their meals more satiating.
Having separate pieces of food instead of one big piece may trick you into thinking that you are eating separate portions and that you are therefore eating less, while eating one whole piece may make you believe that you are eating a single portion.
This is one of the ways our brains can influence our eating.
For instance we would drink more and we would take larger sips if the beverage we are consuming is served in a larger container.
Also we would eat less if the food is cut into smaller pieces and served like that on our plate.
5. Eat Slowly
Today’s modern life is extremely fast and it dictates and forms our eating habits.
Because of so many obligations we have on a daily basis, our life has become 5G – it needs to be supercharged and all the things have to happen quickly.
The same thing happens with the way we eat and what we eat.
However, your meals should not be a sprint.
You should practice eating slowly as it might actually crank-up your weight-management efforts.
Take some time to think about the last time you actually sat and ate for 20 minutes or even more.
I’m sure it didn’t happen recently – you might be eating your food too fast.
This way of consuming food is unhealthy and should be avoided.
Also, the 20 minute mark is very important.
According to studies, it takes 20 minutes for your brain to receive the message that your stomach is full.
So, eating at a slower pace can help you feel fuller much sooner.
Also, this kind of method of eating eliminates the extra and the unintended calories you consume once you are full.
However, you are usually unaware of this.
The bottom line is: instead of wasting your time thinking too much about the right combination of macronutrients and counting numerous calories, take some time to eat slowly.
This is a rather simple approach but can do so much to make you feel full more easily and more healthily.
It is just one of the options which combined with some other options can bring amazing results.
People who decide to lose some weight use a whole range of options and stick to so many different rules.
But, eating slower is something you should try on your own, or maybe combine it with the diet that would perfectly suit your needs.
If you are one of the people who believe that eating more slowly will help you lose weight, I can tell you you are not alone in this.
There are so many people trying to cut on the foods that make them fat.
Many researchers across the globe have dedicated much of their time trying to find the right methods to deal with this.
So let’s see what they have discovered.
According to American Journal of Clinical Nutrition research conducted in 2014, there are differences in eating rate and they can have a big influence on your hunger and energy intake.
They conducted around 20 studies and took the results and combined the evidence.
The made calculations on the average differences in food intake between fast and slow eating and also analysed all the potential differences in hunger.
This evidence has shown that eating more slowly is connected to consumption of less calories than a faster eating rate.
This was completely true regardless of the way used to change the eating rate.
But the way fast eating was done did not have any influence on people’s hunger.
Therefore, we believe that the rate of eating does impact energy intake.
If you start eating more slowly, it will help you cut down on food intake and it will also limit excess consumption, no matter what kind of method you are using to slow down the eating rate.
We will talk about all these methods little later in the text.
Based on the research conducted on a pace of eating, there are correlations between slower eating and body mass indexes.
This is exciting.
But the question is – why is it so?
People who eat more slowly eat fear calories and this is obviously a key part.
All in all, eating fewer calories is one of the most impactful tips on how to manage weight loss more easily.
Once you start eating more slowly, you tend to eat less.
This happens because in most cases you feel full before you overeat.
If you think about the fact that we mentioned earlier in the text that it takes 20 minutes for your brain to figure out that you are full, you will see that eating a meal in 10 minutes and then keep going for another 5 minutes will actually make you consume more calories than you should.
Also, researchers claim that the connection between weight and eating more slowly goes much deeper than just a simple math of calories.
The habit most of us have where we tend to consume food at the fast pace is something that has established ties to metabolic issues.
This is something that mainly revolves round the way the body of fast eaters react to issues caused by food-including glucose tolerance as well s insulin resistance.
These kinds of connections are not so surprising.
Staying at a healthy weight and maintaining your metabolic weight always go hand in hand.
All in all, eating more slowly can help you maintain healthy metabolism and fat burning churning and this will also help you consume fewer calories.
This is an excellent combination when it comes to body weight management.
There is also a study conducted in Japan that proves that eating slowly can help you better digest the food you consume.
Actually, there have been many more studies on this topic and there are many more reasons to start eating more slowly than just losing weight.
Figuring out how to categorize your eating – too fast, too slow, or just right and finding the right balance is not an easy task.
For instance, there was one study conducted by the University of Rhode Island which introduced numbers into the conversation regarding pace of eating:
- Fast eating includes around 1 ounces of food per minute
- Medium eating includes around 5 ounces per minute
- Slow eating includes around 2 ounces per minute
These numbers are rather helpful but this does not mean that you need to weigh everything you consume and break it down into ounce segments.
It will take a lot of your time. Instead of doing endless calculations, there are a few easier ways to figure out which pace slows down the flow of the food in your stomach.
One of the simplest methods to do this is to use chewing as your pacing mechanism.
I am sure you have heard about this kind of method.
If you chew you will definitely eat more slowly.
For instance, if you count the number of chews per bite and aim for 15-20, this will help you find the right spot when it comes to eating slowly that will perfectly suit your character.
Another way to do this is to start timing your chewing.
There is one study that found out that 30 seconds of chewing helped the participants eat half as much candy than they would eat if they chewed normally.
So no matter which way you choose to find the right pace for your body, mind, and body weight, you always need to remember the 20-minute magic number and focus on chewing more slowly.
Eating at a more leisurely pace will help you stretch your meal out enough so that your brian could catch up to your mouth.
How to Eat Slower?
Finding the right pace is a good advice, but it is a little bit vague.
You need to focus on some more concrete pointers in order to achieve the right balance you are looking for.
So, to help you find that sweet spot and start eating less, we conducted a small research and listed 6 tips for eating more slowly.
These can help you manage your weight and also help your digestion.
Most importantly, these tips can bring more enjoyment in your life.
- Chew with purpose
We have already mentioned that chewing food will help you eat less – chewing each bite more and more slowly will help you find your own pace and stick to it.
So, try chewing your food at least 20 times.
This will help you slow down yourself and prepare your food better for the next step in the process which is digestion.
In case you would like to time your chewing instead of counting each chomp, you can even go for 15 seconds more.
- Take smaller bites
We have already talked about this.
While chewing slowly is great, eating your meal in seven or eight huge shunks can still make you pace too fast.
If you reduce the size of your bites and combine this with chewing that has some sense of purpose, it will help you eat more slowly.
- Start engaging your senses
Naturally, taste is the sense we mostly associate with food.
However, taking time to enjoy how your food looks and focusing your attention on the texture of that food can also help you eat at a slower pace.
But, you need to take into account that smelling is another important factor here.
Actually, taste and smell go hand in hand.
Enjoying the aromas of the food will boost your eating experience and make it more enjoyable on so many levels and slow down your eating.
- Find the break between bites
Making pauses after each bite will significantly slow down the speed of your meals.
You can do this easily by putting down your spoon or fork between the bites or even setting down the food in case it is handheld.
- Listen to your body
Another way you can do this by listening to what your body tells you.
Since hunger is physical, you can easily feel it.
Sometimes you feel that you need food and there are also signs when you feel your body needs food once you’ve had enough.
These signs are a little bit different.
Take some time to figure out what your body is saying to you.
If it is telling you that you have had enough food, this is the time you need to stop consuming more food even if it is on your plate.
- Change your food mindset
Whenever we are about to make some changes, we need to first change our mindset.
Food is the fuel our body needs to function properly.
But food is also a pleasure, a family and emotion and intellectual stimulation and so much more than just feeling full.
So make sure you do not treat the food you eat as a gas you put into your body so that you can race down the road more easily.
It’s also important to focus on each bite and savor it.
To actually feel the full experience of eating you need to fully embrace it.
6. Cook Your Own Food
Since we are all part of this modern fast-paced world we also tend to cook less and take more fast food on the fly.
We tend to cook less frequently as we age because we usually decide to zap something in the microwave, heat something ready-to-eat in a bowl, or just call some fast food restaurant for a takeout.
But this trend to eat quickly has made many men start with various diets that can put them at a number of risks like heart disease, weight gain and diabetes.
This particularly refers to older men who have developed many different kitchen skills and therefore become dependent on prepared and processed foods.
In its core, the process of cooking is much easier than people might think.
This can significantly improve people’s health and can be much cheaper and fun than eating out.
Regardless of whether you have a talent or not, anyone can learn how to prepare food and actually become an expert.
The more time you spend cooking, the healthier your life will be.
According to the study published by Public Health Nutrition, people who spend more time cooking dinner at home eat healthier food than the people who cook less.
The research results also point out that the people who choose to cook food from home six to seven nights weekly take fewer calories whenever they eat out.
For example, the study discovered that adults who cooked dinner at home only once a week consumed 2300 calories per day on average.
This included 84 grams of fat and 135 grams of sugar.
When compared to this, everyone who cooked food at home ate 150 fewer calories per day and consumed only 119 grams of sugar and 81 grams of fat.
The good thing about cooking is that it also expands your consumption of healthy foods.
For instance, all the people who live alone and who are not so much into cooking food by themselves often have diets that do not include core food groups like vegetables, fruits, fish.
This research also pointed out that they tend to eat not less diverse food and also decrease the consumption of these healthy foods.
For instance, people who live alone and who do not have a habit of cooking food on their own on a regular basis usually eat diets that do not include core food groups like vegetables, fruits and fish, according to a review of 41 studies published in Nutrition Reviews.
Also, this report points out that they have lower overall consumption of healthy foods.
Learn basic skills
People usually think they have to be very good at cooking to be able to transform their cooking skills.
The fact is that you don’t have to be a chef to develop new cooking skills.
Instead of investing your time into learning new individual recipes, you should focus on learning techniques.
In this way, you can become proficient at a few basic things and learn a recipe for making all kinds of meals.
Here are some of the skills men should learn when adopting cooking skills:
- How to cut vegetables into cubes and fillet fish and how to make salads, simple soups and salad dressing.
- How to prepare a few dishes made of whole-grain including farro, quinoa, brown rice and others as your choice instead of white rice, postatoe and white bread.
- How to choose and prepare healthier protein choices such as chicken, fish, tofu as opposed to a variety of meat options.
- As your skills improve and you become more comfortable preparing meals, you may find that your culinary interest will extend beyond the kitchen.
Once you get familiar with all kinds of foods you can use to prepare meals such as locally grown fruits, spices, vegetables and meats, you will start buying specific groceries and you will always know what to look for.
Once you master your cooking skills you will feel the difference in your social life too.
For instance, your relationship with your partner may improve as you booths start preparing food together and be motivated to invite your friends and family to share a meal you have prepared yourself.
Cooking can be essentially relaxing and liberating activity you can enjoy any time you want.
There are people who find personal satisfaction in cooking for themselves or simply see that experience as a way to develop their own creativity.
Once you adopt these techniques, cooking becomes much more than just a chore – it gives you pleasure and then you start asking yourself “Why haven’t I done this before?”
7. Avoid Junk Food
Why is junk food so addictive?
It’s around midnight and you are feeling food cravings either salt, sugar or caffeine.
And you are not alone in this.
There are many people who experience this kind of feeling late at night when all the food you eat can easily put on additional weight.
This is something people people struggle with.
The truth is that many people often make and create foods to encourage people to consume as much food as possible and ignite that cycle of addiction in consumers.
This is where an average eater experiences ultimate pleasure with a variety of sweet, salty and fatty flavours.
These combinations are something people find hard to resist.
In reality, your brain reacts to food in a similar way as it would react to drugs like cocaine and other drug addictions.
While it might seem that succumbing to these cravings may be difficult to handle, there are actually a few ways you can easily control them.
So here are a few tips on how you can control how much you eat.
1. Plan ahead
The best way to handle cravings today is to plan your meals and snacks much ahead of time so that you have enough time to focus on healthy foods and include them in your meals.
If you have healthy snacks and meals prepared, you won’t have to spend your time thinking about what you will prepare for lunch or dinner and you are far less likely to grab fast food like pizza, French fries or something sweet on your way home.
Put simply, in this way you will be able to reduce “food cue reactivity” which means being influenced by the food smells, conversations and advertisements that surround you throughout the whole day.
To get the best meal schedule, you should plan each week’s meals on either Sunday or the day before your working week starts.
You should go to the grocery shop to buy all the necessary groceries you need.
Next, you should prepare large batches of foods like beans, rice, roasted vegetables, cold salads.
You can use a whole range of food storage containers like mason jars and containers to pack up serving sizes you can grab early in the morning before you go to work.
You should keep Fruits like bananas, oranges, apples and similar on your desk so that they would remind you that you need to eat them in between meals like an afternoon snack.
- Buy the perimeter
The perimeter of the grocery store typically includes dairy, meat, the produce and fish sections.
This is where you’ll find real foods and not highly processed food products which you should definitely avoid whenever you can.
So when you go shopping, try buying items only from these sections.
If you see an item that has multiple ingredients on the label, make sure you avoid it.
This is a key step in changing your diet to whole foods.
Over time, your body will get used to:
- Fresh and juicy vegetables
- Different kinds of fruits
Your body will get all the necessary ingredients and nutrients it needs to function properly, and your cravings for foods that bring a lot of calories will start to diminish eventually.
This process will probably take a few weeks.
- Eat healthy fats
There is one myth that most people are worried about.
They believe that fat makes them fat.
The truth is that your body needs fat.
You need to keep in mind that there are different types of fat you can choose from.
For example, you need to avoid trans fats as well as limit the amount of saturated fats you consume.
However, heart-healthy fats like avocado or nuts will help you reduce food cravings and feel full.
For instance, try having a handful of mixed nuts as an afternoon snack.
The other option is to make a salad dressing with vinegar and olive oil.
Also, if you add fresh fatty fish such as salon or guacamole, this is also a great way to include filling and healthy fats.
Adding fresh guacamole or a fatty fish like salmon to your day is also a great way to incorporate healthy, filling fats.
- Eat enough protein
Naturally, when talking about healthy eating, you need to include proteins.
They will make you full and help you build healthy eating habits.
This is why you need to include healthy sources in your diet such as:
When you are full of healthy foods you don’t have enough room or desire to consume junk foods.
- Try consuming more fruits
Although fruit has sugar, it also has large amounts of vitamins, water and antioxidants.
There is also fiber in fruits which is highly beneficial as it slows and balances out the effects on the sugar in your blood thus preventing sugar crush.
Once you start avoiding manufactured sugar, fruit sugar will taste much sweeter and much more satisfying to you.
Instead of eating chocolate or a cake, grab a bowl of berries, or a piece of melon or watermelon if you feel you need to eat something sweet.
- Taste the rainbow
Instead of sticking to the same food schedule, try experimenting with foods and always add something new to your daily meals.
The more varied your diet is, the more enjoyable it will be and you are less likely to eat junk food or get bored with the same food you eat.
For instance, consider adding some greenies to your diet like salad, or try a new type of fish each week.
The more varied your diet is, the healthier food you will consume and build new better eating habits.
Add some new and different foods to your routine.
The more varied your diet, the less likely you will get bored or crave junk food.
For example, add a new green to your salad, or try a new type of fish every week.
Bonus: The more diverse and colourful food you consume, the bigger the chances that you will improve your health and prevent diseases.
The foods you should be consuming include red beets, orange carrots, purple potatoes, green kale and red beets.
- Change your mindset about junk food
A research pointed out that when people were encouraged to interpret most-craved junk foods in a negative way and then, once you realise the negative impact it has on your body and health you will stop consuming them.
All the participants in the research were asked to view the craved food as if:
- They already felt quite full
- They just saw the food item as it was sneezed on
- They could save it for later
- They were told about very bad consequences of eating this food (weight gain, stomach ache)
Your strong will and mind are more powerful than you think.
You can do this!
- Focus your attention on adding healthy foods
Another study pointed out that focusing on the positive side of healthy consumption is much more powerful and has a better impact than focusing on your need to remove junk food from your daily meals.
Try adding more healthy foods as it will make your meals more enjoyable and you will know that you are doing something positive for your body.
- Work on stress management
Most people start consuming large amounts of food because they are under a lot of stress.
In other words, we tend to eat a lot more if we are feeling some emotional distress.
This is when most of us start eating more sweets than usual.
Also, sometimes we feel less energy and then we also need something to bring us back to life.
This is when we grab something sweet just to charge our batteries.
So, we are more likely to eat foods that are full of calories when we are stressed or upset.
Eating too much just to fill your time is never a good idea.
Instead, try experimenting and find something that will make you feel more busy.
In this way you will avoid putting more weight and build new healthier eating habits.
Also, practice redirecting yourself once you feel the urge to eat something.
Start doing something that will fill your day.
There are a few stress management tools you should incorporate in your daily activities:
- Having a walk or running
- Doing yoga
- Meditating for at least 20 minutes
- Taking some deep breaths to relieve stress
- Having a conversation with a trusted friend or family member
- Getting involved into something creative like drawing, painting
- Writing journals
Do as many experiments as you can to find out what works best for you.
Experiment and find what works best for you.
If your stress feels overwhelming, talk to your doctor or a mental health professional.
They can offer emotional support and suggest other effective, healthy, non-food coping methods.
- Get more sleep
Another reason why many people feel stressed is because they don’t have enough sleep during the night and day.
Although most of us are aware of the consequences of a lack of sleep, and that we also know how bad an impact it can have on our mood, most of us are probably unaware of the fact that sleeping less than necessary can cause serious food cravings.
This is also supported by the recent study which showed that sleep restriction will result in hunger and make us less able to control our cravings.
Therefore, make sure you make an effort to go to bed a bit earlier every night and stop eating late in the evening like a few hours before going to bed because it all has a bad impact on your health.
8. Learn To Read Food Labels
You must have tried reading labels on products at some point.
Consumers are generally more aware of the food and ingredients they consume once they start reading labels on food products.
However, keep in mind that it can be tricky.
The fact is that consumers have become more health-conscious than ever, and this is why manufacturers tend to use a number of tricks in order to convince people to buy some products that are highly processed, full of calories, and the worst of all very unhealthy.
You need to be aware of the fact that food labeling is a very complex process, which can be sometimes very confusing to a random consumer or very difficult to understand.
This is why people often decide to stop reading the labels.
So, here are a few tips on how you should read the labels on the products:
Don’t Let the labels on the front of the product fool you
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One of the things you should definitely do is completely ignore and avoid claims on the front side of the packaging.
Front labels always have the aim to lure you into buying products by making you believe they will have a positive impact on your health.
Actually, the research shows that adding health claims on the front labels of products make people believe that the product they are buying is healthier than the one without the label.
Therefore, it heavily affects the buyer’s choice.
Manufacturers tend to be dishonest when they are using labels.
They even tend to make some health claims that can mislead the consumers into thinking that they are buying something of high quality, while actually they can be even false.
Some of the examples include whole-grain Cocoa Puffs which, despite the label, is quite unhealthy.
In this way, consumers have difficulty choosing the product that will help them solve their problems without carefully analysing the ingredients list.
Product ingredients are in most cases listed by quantity – from the highest amount to the lowest amount. In other words, the first ingredient is what the manufacturer used the most when making the product.
One of the important rules when it comes to buying products and inspecting labels is to check the first three ingredients as they make up the biggest part of what you are eating.
For instance, if the ingredients that are first listed on the product include refined grains, or hydrogenated oils, you might think that this product is not healthy.
To make things easier, opt for the products where whole foods are listed as the first three ingredients on the label.
Plus, if the ingredient list is much longer than usual, this implies that the item is highly processed.
So, make sure you search for the products that have whole foods listed as the first three ingredients and be sceptical about the foods that have a long list of ingredients.
All in all, manufacturers try to trick consumers that they are buying products with fewer calories and less sugar.
There are also a number of claims that make people believe that their product is healthy. Here are some of the things you need to know
Light products. When it comes to light products, you need to know that they are processed with the aim to reduce fat or calories.
Some of the products are watered down. Also be sure to check if some sugars have been added.
Multigrain. Although multigrain sounds very healthy it actually means that this item contains more than just one type of grain.
In most cases these are refined grains – unless the item is marked as whole grain.
Natural. When the product is natural, it means that a manufacturer worked with natural sources like rice or apple at some point, but it does not mean that the product is completely natural or that it resembles something natural
Organic. This does not mean anything as it doesn’t say whether the product is healthy or not.
It simply states that it is organic.
No added sugar. Whe it is stated that the product does not have sugars, it doesn’t mean that the item is healthy.
Also, some unhealthy substitutes may also have been added to the product.
There are products are naturally high in sugar.
The fact that there is no added sugar in these foods doesn’t mean they’re healthy.
There is a whole range of unhealthy sugar substitutes that also might have been added.
Low-calorie. Products that are low in calories can have one-third fewer calories than the original product of the brand.
Also, low-calorie products have to have one-third fewer calories than the brand’s original product.
However, one brand may have a low-calorie product that may have the same calories like the original product of another brand.
Low-fat. When the label says that something is low-fat, it usually means that fat has been decreased but more sugar has been added.
So make sure you read all the ingredients on the ingredient list and always be careful what products you are buying.
Low-carb. In recent times, low-carb diets have been connected to health improvement.
Recently, low-carb diets have been linked to improved health.
However, those foods that are low in carbs are still processed junk foods.
Made with whole grains. The product may contain very little whole grains.
Check the ingredients list – if whole grains aren’t in the first three ingredients, the amount is negligible.
Fortified or enriched. When the product is enriched it means that some nutrients have been added, like, for example, vitamin D that is often added to the milk.
But, also, keep in mind that even though something is fortified it does not necessarily mean that it is healthy.
Gluten-free. Again when the product does not have gluten, it does not mean it is healthy.
This means that the product does not contain things like spelt, ryu, barley, etc.
Most of these kinds of foods are highly processed and full of unhealthy sugars and fats.
Fruit-flavored. There are many kinds of processed foods with a name that refers to a natural flavor, like, for instance, a strawberry yoghurt.
But, this product may contain only the ingredients and chemicals that are designed to taste the same like fruit.
Zero trans fat. In a nutshell, this means that there is less than 0.5 grams of trans fat in one serving.
Therefore, if those sizes are super small, the product can still have trans fat.
In spite of these words, most of the truly healthy foods are actually organic natural or whole grain.
But, you have to keep in mind that a label points out certain claims, it does not mean that it is healthy.
There is a huge number of marketing words that can be in connection with improved health.
9. Listen To What Your Stomach Says
There is time in one year, New Year, when all of us make some resolutions like for instance how to try to live a healthier lifestyle.
With this in mind, we know that we have to change our eating habits and try to live a healthier lifestyle.
So, to actually change something you need to listen to our stomach and pay attention to what you eat, how much you eat it and when you eat it.
Also, always make sure you do not overeat when you are not so truly hungry.
The problem is that we often eat because we feel stress and out of boredom.
So, there are a lot of moments when we eat for no reason, when we are not really hungry.
The fact is that we cannot avoid it sometimes but most of the time we actually can.
We are fully aware of the situation and it is important that we make smart choices continually.
Open Your Eyes and Turn On Your Tastebuds
Ensure that you are fully concentrated when you are eating.
Turn off your TV and other sources of noise and distraction.
Put away your mobile phone so you can focus your attention on your meal and the company around the table that you are having that meal with.
Never combine eating with some other task.
Eating is beautiful, enjoyable and enough just as it is.
Be aware of how you feel when you are hungry.
If you feel cravings, it’s enough just to stand up, have a walk, stretch your legs.
This is just a feeling that will instantly go away once you activate your body.
So instead of consuming whatever you can find in your house, choose some activity and make your mind busy.
Don’t overeat just because you feel bored.
But, most importantly, instead of reading about all the latest diet trends, try to listen to your stomach.
This is very simple and, most importantly, it is free of charge.
You don’t have to invest loads of money into foods and diets.
Less weight will make your life so much easier and it will improve your overall health.
So, it’s high time you did something about it.
Fasting with Awareness
Naturally, we need food because it is our fuel that makes our body fully operational and it keeps us strong and healthy.
However, occasional fasting can improve our health and let our body get rid of toxins it has accumulated over time.
Toxins are generally stored in fat.
So, once the body runs out of glucose from the liver, it instantly starts to melt.
Basically, fasting is not the best option, since most people tend to overeat once the fasting is finished.
So, before you even start fasting, make sure you clearly define your goals, because if you are not determined to focus all of your attention to it, it won’t bring any positive results.
Choose a day that is less hectic – since fasting means that you have to avoid different kinds of food that you regularly consume, choose a day that is not so busy when you would start your fast.
You certainly do not want to be preoccupied with many tasks at work when you need fuel so that you can function properly on that day.
Also, make sure you don’t start fasting if you are getting sick or feel that you will be sick.
It will do more harm than good to your body.
So, in this case it’s best that you consult a dietician.
Also, if you have certain medical problems, it’s always good to talk to a doctor and check if fasting would lead to some severe consequences.
Adopt a positive attitude while fasting
As we have mentioned before, to get the best results, you need to embrace the idea of fasting and be curious enough.
This will help you learn from the experience what real hunger feels like and what it does to you.
You will also get the idea how much you are able to withstand hunger and for how long.
Water should never be rationed
It’s important that you drink as much water as possible because it is healthy and it will help you get rid of all the substances and toxins that have accumulated in your body over time.
Also, make sure you avoid sugary drinks like juices because they will only add weight and ignite hunger.
Also, if you add chlorella or spirulina to your fast, you can start the detoxification process and remove radiation and heavy metals from your body.
These are beneficial because they are high in Omega-3’s and proteins.
Finally you will be surprised with the results and what small amounts of food can do to your body and health.
10. Go For A Walk
One of the ways to lose weight is definitely walking.
It is the ost common physical activity that can easily put you in shape but it seems that it is frequently underrated.
There are so many reasons to start walking regularly.
You certainly don’t have to wear Spandex, and you don’t need to go to some special gym where you will do physical exercises.
In other words, there is no learning curve – you just need to put on your running shoes and start running.
Get ready for a change.
Running helps you lose weight but also feel better in the long run.
How much weight you will be able to lose depends on what kind of person you are, how determined you are to reach your goal and what your current body weight is.
Men generally lose weight faster than women.
There are also people who lose weight more slowly, so they have to invest additional effort to achieve the best possible results.
The good thing is that those who lose weight slowly tend to keep it off for a longer period of time.
There are a few things you need to keep in mind when running.
There is no exact number of steps, miles and hours you have to keep on running to lose body weight and there is certainly no magic formula.
The most important thing is to do more than you used to do in the past.
In case you spend a lot of hours standing on your job, you have to be more physically active and walk or run whenever you can and have time.
If you have a job where you are less active a walk in the morning and evening can bring amazing results.
We are all familiar with a baseline of 10 000 steps we need to walk on a daily basis.
If you want to reduce your weight, you don’t have to start with 10000 steps immediately.
You can first start with 3000 steps the first day and then 5000 steps the next day, and finally you reach 10000 steps in 3 or 4 days.
This will encourage you to keep the pace which will eventually help you lose some weight and shape your body.
One of the ways to decrease pounds is to challenge yourself with a few rounds of faster walking combined with periods of slower walking.
According to research, people who practice slower walking can lose more weight than people who keep the same speed all the way.
Based on one study, two people who were suffering from diabetes discovered that interval walkers who combined three minutes of slow walking with three minutes of average-speed walking helped them boost their energy, shape their body and lose weight and most importantly control their blood sugar better than walkers that practices steady walking.
Naturally, if you want to achieve better body composition, you need to add some strength training to your life.
This will help you manage stress, reduce fat, sleep more and live a healthier life.
Make it your thing
You don’t necessarily have to walk every single day to lose weight (although it is advisable), but you need to do whatever it takes to build a habit of walking almost every day.
You need ot make walking a part of your everyday routine – something that you generally do without being pressurised and thinking about it.
If you don’ thave time to walk for an hour, make sure you walk for at least 10 to 15 minutes on some days of the week.
The ideal scenario is have three intervals per day: faster, shorter, high intensity and a couple of longer ones while the rest of the walk can be moderate.
You can do those shorter walks with your parter or a dog or a friend or do it yourself to clear up your mind.
Be mindful that you need to walk every time you have the opportunity to do so, that is, whenever we can.
Also, make sure you take the stairs whenever you can because it will help you burn your calories quickly and it will help you develop your glute and leg muscles, as well.
11. Eat More Soluble Fiber
Generally, fiber-rich foods will help you feel full.
These foods include oatmeal, pears, beans, etc.
This is because soluble fibre has more water.
In its core, soluble fibre produces a thick gel that slows down digestion and puts hunger at bay.
According to the research, adding soluble-fiber-rich flax or chia seed to meals enhances the feeling of fullness.
Also, the same research claims that using chia seeds decreases the hunger hormone gherkin during the period of six months when compared to the levels at the beginning.
There are a few ways you can increase soluble fiber intake:
- Add ground flax seeds or chia to smoothies, cereal and yoghurt.
- Top buckwheat, whole-grain oatmeal or millet breakfast bowls with pear or diced apples.
- Add beans to salads, soups and entrées.
- Consume more squash. Both summer and winter squashes are pretty high in soluble fiber
Here are a few soluble foods you should definitely include in your menu:
- Black beans
Black beans are an amazing addition to your everyday meal as they are a great source of fiber and make your food tastier by giving it a meaty texture.
They also contain something that is called pectin.
This is a soluble fiber that turns into material that resembles gum once you put it into water.
It can make you feel fuller and put off stomach emptying allowing your body to have more time to absorb plenty of nutrients.
These nutrients are rich in proteins and iron but they are also low in calories and don’t have any fat.
- Lima beans
Lima beans, known as butter beans, are flat, large, greenish-white beans.
They contain protein, carbs, and a little fat.
They have less dietary fibre than black beans, but they have almost identical soluble fiber.
There is also soluble fibre pectin inside of lima beans. It is said to reduce blood sugar spikes after meals.
Keep in mind that raw lima beans are quite toxic when they are raw and they must be boiled before you eat them.
- Brussels sprouts
No matter whether you like or hate brussels sprout, there is no doubt that this vegetable is super rich in vitamins and minerals which might include agents that are used to fight severe illnesses like cancer.
On top of this, they are an amazing source of fiber which your body can use to feed bacteria in your gut which are super-beneficial.
The good thing about these bacteria is that they produce vitamins K and B, plus short-chain fatty acids that are highly beneficial for your gut.
Even though avocados come from Mexico, they are very popular all across the globe.
The most popular type of avocado is definitely Haas avocado which is an amazing source of potassium, vitamin E, monounsaturated fats and dietary fiber.
One avocado has 13.5 grams of dietary fiber, and one serving which is one third of the fruit provides about 4.5 grams..
Since avocados are quite rich in both insoluble and soluble fiber, they truly stand out when compared to other types of vegetables.
Also, they contain lower amounts of oxalate and phytate, antinutrients, which can significantly decrease mineral absorption.
There is 2.2 grams of soluble fiber in one avocado.
- Sweet potatoes
Sweet potatoes are full of B vitamins, potassium, beta carotene and fiber.
Plus, the average potato has around 4 grams of fiber.
This means that sweet potatoes are a great source of fiber.
Soluble fiber can help you reduce weight significantly, so besides helping you improve your health, sweet potatoes can help you lose weight as well.
The more soluble fiber you eat, the more gut-satiety hormones your body will release, which may help decrease your overall appetite.
Broccoli, which is usually dark green but can also be found in purple varieties, grows well during cool seasons..
It’s rich in vitamin K and a great source of potassium, folate and vitamin C.
Plus, it has anticancer and antioxidant properties.
Broccoli is a great source of dietary fiber, more than half of which is soluble.
The soluble fiber in broccoli feeds the good bacteria in your gut which are found in your large intestine thus supporting your gut health.
These bacteria produce short-chain fatty acids, such as butyrate and acetate which can be highly beneficial.
Turnips, root vegetables, are usually fed to livestock if in large quantities.
The smaller types of turnips can be used in your diet.
One of the most important nutrients in turnips is definitely potassium, and then calcium, followed by vitamin C and K.
They can also increase your fiber intake – 82 grams of cooked turnips has 1.7 grams of soluble fiber.
One of the most popular fruits is definitely pear and there is a good reason for this.
They are refreshing and crisp and a great resource of vitamin C, various antioxidants and potassium.
Moreover, they are a huge source of fiber/ They have around 5.5 grams in one medium-sized fruit.
Pears contain around Soluble fiber have 29% of the total dietary fiber content of pears.
The main form is pectin.
Due to their high fructose and sorbitol contents, pears can sometimes have a laxative effect because they have high levels of fructose and sorbitol contents.
So if you are suffering from (IBS), you may need to decrease your intake of pears. .
- Kidney beans
Kidney beans got their name because of their kidney shape.
They are one of the key ingredients in chilli con carne and are full of fiber, protein and complex carbs.
They don’t have almost any fat and they contain some iron and calcium.
Their characteristic shape gave kidney beans their name.
They’re a key ingredient in chili con carne and a great source of dietary fiber, complex carbs, and protein.
They’re also almost fat-free and contain some calcium and iron.
Also, they are a great source of soluble fibre, especially pectin.
However, there are people who find it hard to digest beans and they bloat.
To avoid bloating, you need to start increasing your intake of kidney beans slowly.
Eating less is a real challenge especially for those who do not change their eating habits easily.
However, if you have a strong will and desire to do something meaningful and significantly contribute to your body and health, you will consider this assignment as a priority and listen to our tips to achieve the best possible results.
Besides these, there are many other ways how you can reduce the amount of food you consume on a daily basis.
One way is to start doing some physical exercises – it will keep your mind occupied, keep you busy and help you become and stay fit.
Every change is difficult and the road to success is different for everyone.
However, if you are strongly determined to bring that change, you will overcome all the obstacles along the way and give your maximum to accomplish your goals.
You just need to stay focused on your goals and listen to our tips.
If you have any further questions, feel free to contact us at any time.
We’ll be more than glad to help