Dropping a few pounds doesn’t need to deprive you of the foods you love or to involve intense workouts. Here are some tricks that will help you slim down in an easy way, as well as prevent weight gain in the future.
Drink Water before Meals
Studies indicate that drinking one glass of water 30 minutes before having a meal can result in consuming fewer calories at those meals.
Let Your Plate Control Your Portion
Large plates causean optical illusion which makes you eat more than you need and consume more food. However, eating from a smaller plate tricks your brain into thinking you’re eating enough.This simple change would help you eat less and cut calories.
Chew Your Food Properly
Keep in mind that the time you take finishing your meal might affect your weight. A recent research shows that people who are obese are often the faster eaters.
Chewing your food slowly and thoroughly is an effective way to reduce eating rate. Eating slowly also helps you and your brain feel full and more satisfied.
Protein Manages Weight
You can control your food intake by adding more protein to your meals. Protein plays an effective role in appetite regulation. It can suppress hunger, increase the feeling of fullness and help you eat fewer calories because it affects certain satiety hormones like ghrelin and GLP-1.
This was confirmed by a study when participants lost 11 pounds in 12 weeks for just increasing protein to intake from 15% to 30% of calories helped them eat 441 fewer calories per day.
You can find many delicious foods that are high in protein like chicken breasts, fish (all types), lean beef, lentils, eggs, quinoa, almonds, peanuts, oats and Greek yogurt.
Store Candies and Snacks Out of Sight
Having a candy dish in places where you can see would make you crave an unplanned snack that can boost your weight easily. Make a little change by putting it in a place that is hard for you to reach or it is better to replace your candy dish with a bowl of fruit.