There are a number of reasons why you might want to lose some weight. But there aren’t many people who enjoy dieting and restricting themselves. Several studies have been able to successfully show us ways to become thinner without avoiding our favorite foods. And we’ve collected the best of them!
We at Bright Side gathered a list of tricks for easy dieting. Here are the ones we found to be the easiest to follow. Let’s try them together!
1. Take small bites and chew them thoroughly.
Scientists have proven that it takes time for your brain to process the information that your stomach is full and you’re not hungry anymore. Therefore, slowing down the chewing process decreases the amount of food consumed, meaning that you eat less without even noticing it. Start by taking smaller bites and instead of swallowing them instantly, try to chew each bite about 10 to 20 times.
2. Brighten up your food
Do you consider vegetables boring and thus avoid them? Then try to serve them in a creative way! Organize the vegetables on your plate in unusual forms, like flowers, stars, or smiley faces. Decorating your normal foods will help you get enough vitamins and stay full longer.
3. Don’t skip breakfast
Even if you’re in a rush in the morning, make sure to find a couple of minutes for breakfast. Alternatively, pack it to go and eat it on your way to work. Fill your breakfast with high-fiber and protein products like whole-grain porridge and yogurt. This will help you have enough energy for the first part of your day and avoid hunger.
4. Move on
Losing weight is not only about what you eat. It also involves what you do in between your meals. Adding some extra activity will help you get the body of your dreams quicker.
It’s important to move a bit more. Take the stairs instead of the elevator. Walk instead of driving your car and get a bicycle for shorter trips.
5. Enjoy family dinners
Scientists state that having dinner with the whole family together at the same table can benefit you in several ways. First, talking makes you eat slower and less while feeling full quicker. Second, home-cooked meals do not contain the same amount of preservatives and additives that you can find in take-out or frozen meals. Finally, you’ll also see an improvement in your close relationships!
6. Long live Instagram!
Do you take photos of your meals and post them online? If you do, then good for you! Psychologists advise you to take pictures of every meal and snack daily. Later, before having something else, scroll down the gallery.
This will remind you of what you ate throughout the day and it can help you not overeat.
7. Treat yourself
Skipping sweets is the most horrible part of dieting for many people. However, you don’t have to do it. A recent study shows that you can have a bit of chocolate now and then. The only limitation is your desire.
Before having something sweet, ask yourself if you really want it. If yes, feel free to indulge. But try to keep the portion moderate.
8. Sleep well
Scientists proved the connection between the lack of sleep and weight gain. Therefore, sleep well in order to avoid late-night snacking. An adult usually needs 7 to 9 hours of sleep per night. Also, a tired body will experience changes in the hormones that will stimulate your hunger.
9. Get rid of stress
A stressful life may be triggering your weight gain due to the hormone cortisol. The hormone can lead to overeating. Therefore, think about what you can do to decrease the amount of stress in your life. This will lead to better sleep, reduced portions, and weight loss.
10. Drink enough water
Your brain can quite often mix up thirst and hunger. Thus, you tend to overeat when you are thirsty. To avoid it, drink enough water and you’ll see positive changes in your body! The recommended norm is about 2 liters of fluids per day, but it’s important to adjust this amount to your specific lifestyle.
11. Out of sight, out of mind.
Hide the products that can sabotage your diet! For example, substitute the bowl with chocolates on your kitchen table with a bowl of fruit. You like eating some candy in front of the TV? Don’t take the full pack with you to the sofa.
Only put one portion of dessert on your plate. This will help reduce the number of calories you eat and your brain will most likely not remind you of the treats that you aren’t seeing.
12. Use math wisely
Scientists ensure that we don’t feel a portion reduction of 5-10%. The size reduction is proven to be less traumatic than the necessity to avoid your favorite foods. So get yourself a smaller plate or just put a bit less on your plate that you’re used to.
Do you know any other tricks that can help us lose weight without sticking to a strict diet? Share your knowledge with us in the comments section below!
Illustrated by Ekaterina Gapanovich for Bright Side