Losing weight can be tough, requiring carefully-planned meals and exercise. However, dietician-nutritionists say there are other things dieters can to shed those extra pounds. Check out this list of 10 small changes to make every day to lose weight.
- Drink More Water
The lack of water will cause the body to confuse hunger with thirst. Combat the problem by carrying a water bottle all day as a reminder to drink more. Drink two cups before each meal or snack.
- Eat More Fat
Fat is filling and helps prevent bingeing. Choose healthy fats that are plant-based and rich in nutrition such as avocados, nuts, olives, and fatty fish such as salmon.
- Avoid Soft Textured Foods
It’s easier to overeat foods like ice cream and mashed potatoes. Eat them sparingly and add more raw vegetables to the diet. These foods require more chewing and make it less likely to overeat.
- Get More Sleep
Getting more sleep can help dieters in two ways. First, a lack of sleep causes a rise in the stress hormone cortisol which increases junk food cravings. Second, being awake longer means more hours to eat.
- Change Activities
Instead of heading to a bar or restaurant, choose other activities. Visit a museum, go hiking, biking in the park, etc. Engaging in physical activity also burns more calories.
- Don’t Skip Breakfast
This is an important tip because breakfast jumpstarts the metabolism. Research shows it helps prevent weight gain. Focus on egg-based meals stocked with veggies that can be prepared quickly.
- Use Less Oil
Even healthy oils like avocado or coconut have about the same caloric count as the others. Get healthy fats from foods like avocados and nuts instead. These will also add important fiber to help fill full.
- Fill Up On Veggies
A plate loaded with veggies is an easy way to cut calories. Make them mainly water-based ones like cauliflower and zucchini. Try zucchini noodles and cauliflower rice instead of pasta.
- Keep A Food Diary
Write down foods consumed daily and study the list. There are also apps that can do this. MyFitnessPal has a feature that scans barcodes.
- Avoid Multitasking While Eating
Eating while working or watching TV can cause mindless eating. It will be harder to keep track of what is eaten.