Have An Intimate Dinner: Here’s a great excuse for date night!: A new Cornell study found that men are at a unique risk of overeating in social situations even if there isn’t an incentive to do so. Even if men aren’t thinking about it, eating more than a friend tends to be understood as a demonstration of virility and strength. So instead of meeting up with a whole crew for a night out, opt for a romantic dinner for two or see your guy friends one at a time to keep yourself from overdoing it.
Try a New Recipe
Comfort foods earn a spot in our hearts because they taste good and evoke strong, pleasant memories of growing up. Although it’s OK to indulge in one of these classics once in a while, you may want to cut down on the number of mom’s recipes in your weekly roundup.
According to an analysis of 30 years of data by the London School of Economics, the traditional meals your parents and grandparents used to make are simply too caloric for our less-active generation. Instead, don’t be afraid to venture out of your comfort zone.
Pass on “Diet” Foods
It can seem like a simple fix when you’re going on a diet but don’t fall prey to these marketing ploys. “Diet” foods are usually loaded with artificial sugars like sucralose and aspartame. Although artificially sweetened beverages contain fewer calories than sugary versions, a review of more than 30 years of studies found there to be no solid evidence that sugar-free alternatives prevent weight gain.
Although artificially sweetened beverages contain fewer calories than sugary versions, researchers say they still trigger sweet receptors in the brain, which may make people crave food. Coupled with the fact that most people view diet drinks as healthier, it could lead to over-consumption, the researchers argue.
Cook Your Own Food
You already know that restaurant dishes are high in calories, but we’re not just talking about takeout. A study published in the journal BMJ Open found that most food Americans eat is ultra-processed. Which means a product is made of several processed ingredients like flavors, colors, sweeteners, emulsifiers, and other additives to disguise its undesirable qualities. Examples include store-bought items like bread, frozen meals, soda, pizza, and breakfast cereals.
Not only do ultra-processed foods lack nutrients that protect against health issues. But they also make up 90 percent of our added-sugar intake. Which causes a range of health issues from obesity to type II diabetes. Sub out a Lean Cuisine for a home-cooked dinner. A bowl of cereal or a couple of eggs over easy to spare your tummy the trouble.
Reassess Your Dietary Adversaries
How many times have you battled through a cup of ice cream while praying your stomach doesn’t start acting up? Although you might feel like it’s not a big deal to push your body to its limit. You might be missing the root of the issue: you could be suffering from food intolerance or allergy.
So, each time you eat dairy, gluten or refined grains. It can contribute to extra inflammation, a weakened immune system, and weight gain.
Learn to listen to what your body tells you by keeping a note of any discomfort in a food journal. Or try an elimination diet call in the pros for help if you’re experiencing any signs you should see a nutritionist.
You don’t have to keep up with the latest food trends and cook your way through every foodie magazine on the shelves to get lean. In fact, trying to switch up your routine too often can feel tedious and time-consuming.
which may cause you to abandon your dinner plans and just order high-calorie takeout. Instead, make eating choices easy by finding a few favorite healthy, go-to recipes and stick to them.
Take Time To Chat During Your Meals
Fast food isn’t just bad for you because it’s full of gross additives and chemicals; it’s also because it’s precisely engineered to be eaten as quickly as possible. And that’s bad news because you can end up eating more than your body needs to feel full. It takes roughly 20 minutes for your stomach to signal to your brain that you’ve eaten your fill.
Eat your meal at superspeed, and you’re more likely to overeat. Our suggestion? Take time to chat with your friends and family while you eat. Put your fork down. Chew slowly. Anything that will extend your meal until the 20-minute mark.
It may not be groundbreaking advice, but it’s tried and true: portion control saves you hundreds of calories in the long run. Ordering your favorite latte in a tall size instead of a venti can save you at least 150 calories per Starbucks run.
Take A Hike
Here’s another reason to skip the gym: not only do studies show your body burns more calories. When you exercise outdoors compared to indoors, but an Environmental Science & Technology study recently found. That you’re also more likely to report a greater sense of pleasure, enthusiasm. And self-esteem and a lower sense of depression, tension. And fatigue simply by walking in nature compared to on a dreary treadmill.
Of course, it’s a bonus that you’re burning more calories, but Cornell researchers have also found that. Improving your mental health and mood can lead to healthier food choices.
Dish Out Plates Before You Sit
We’re huge proponents of family dinners, but make sure to plate your home-cooked meals before sitting at the table. When you dine buffet-style from the counter rather than laying out each dish on the dining room table. It causes people to think twice about whether they really need another helping before getting up to serve themselves again.
When the food is right in front of their plate and within reach, it’s much harder to turn it away, and family dinners could turn into one of the 50 Little Things Making You Fatter and Fatter. 🙂 🙂