Call it a Night Earlier
Want to eat less? Your first line of defense is getting a good night’s rest. When you don’t get enough quality shut-eye, your body increases levels of the hunger hormone ghrelin. And decreases the satiety hormone leptin resulting in unignorable hunger pangs.
Plus, studies show that your sleep-deprived self craves more unhealthy, high-calorie and high-fat foods. Which means you’ll not only eat more food, but you’ll be eating more junk.
Take Your Coffee Black
Over 50 percent of Americans drink coffee on a regular basis. And many of them use calorie-laden additives like sugar, flavored syrups, or cream in their beverage. As a result, rather than being a zero or five calorie drink. The average calorie count of a cuppa joe skyrockets 1,280 percent, to 69 calories. According to a recent study published in the journal Public Health.
Not only will taking your coffee black save you nearly 500 calories a week. But, since more than 60 percent of those calories come from sugar. You’ll also be lowering your risk of insulin resistance, diabetes, and other metabolic disorders. Leaving the sugar packets on the shelf is one of our easy ways to cut calories.
Carry a Water Bottle Everywhere
Did you know that 60 percent of the time we inappropriately respond to thirst by eating instead of drinking?
So says a study in the journal Physiology & Behavior. Experts believe the mistake stems from the fact that. The same part of our brain controls hunger and thirst, and sometimes it mixes up the signals.
Not only will keeping a water bottle around help you respond to thirst correctly. But chugging water can help you feel full, keep your metabolism humming, and even help you debloat!
Switch From Canola Oil to Extra-Virgin Olive Oil
Vegetable oils like canola and soybean oil are high in inflammatory omega-6 fatty acids. Which can throw your body into a state of chronic inflammation, causing weight gain and skin issues.
Instead, grab a bottle of extra virgin olive oil, whose polyphenols have been known to help lower blood pressure. And whose oleic acid has been found to help reduce appetite and promote weight loss.
Opt for 2%
Dairy fat, that is. You may be surprised to hear it, but fat-free food doesn’t necessarily translate to a fat-free body; According to a European Journal of Nutrition study. Participants who ate full-fat dairy tended to weigh less and gained less weight over time than those who opted for non-fat products.
Experts explain that non-fat foods can be less satisfying overall thanks to the low-fat content. Since fats are digested slowly and can keep you fuller longer. And because many fat-free food items are made with waist-widening artificial ingredients.
Stash a Snack in Your Bag
Don’t push through that mid-afternoon grumble. Trust us. Studies have found that those who eat late lunches. And those who go the most time in between meals end up consuming more calories. During those meals compared to those who eat more often.
The reasoning is simple: when you’re hungry and running on empty your body switches to starvation mode. And increases the production of your hunger hormones, which then causes you to overcompensate at your next meal. To keep yourself from overeating, always carry a snack with you.
Give Healthy Foods Prime Shelf Space
The junk food struggle is real we know. And willpower isn’t to blame. A University of Sydney study found that eating junk food can become a habit. And one that’s perpetuated simply by stepping into a room (like your kitchen) or experiencing a food cue (like a fast food commercial).
Breaking these bad eating habits will take time and patience. But there’s a simple fix: Prioritize healthy foods in front of junk food in your pantry. That way, when you’re craving a cookie you have to push aside the almonds and quinoa to get to it. It’ll serve as a little reminder to keep up your better-body goals.
Keep Chopped Veggies On Hand
Fill up on veggies and you’ll be less likely to fill out your jeans. Research published in the journal PLOS Medicine linked greater consumption of high-fiber vegetables to greater weight-loss results. When compared with diets low in high-fiber foods.
Not only are these veggies super-satiating, but they’re also full of anti-inflammatory antioxidants. And will displace snacks like nutrient-deficient potato chips and pretzels.
Make At Least One of Your Meals Meatless
You don’t have to go all-out vegan to reap the benefits of a meat-free diet. Just try for one lunch or dinner a week. In doing so, you’ll be consuming more plant-based protein, of which a University of Copenhagen study found to be even more satisfying than pork and veal-based meals, and make people feel more full.
It gets better: The researchers also found that participants who ate a vegetarian high-protein meal consumed 12 percent fewer calories in their next meal compared to those who ate meat!
Keep a Stocked Freezer
You have two options when you get home late from work starving and see an empty fridge—one, order belly-bloating, high-calorie, greasy takeout, or two, whip up a quick veggie-packed stir fry with the frozen veggies you always keep in your freezer.
If you keep healthy ingredients on hand (like frozen fruits, veggies, and pre-portioned protein), you won’t have to resort to unhealthy delivery meals. 🙂 🙂