Instead of setting vague goals like losing 20 pounds, make your hopes a reality with these subtle diet tweaks.
1. Take a real lunch break, even if it’s short
Eating at your desk or in front of the TV is distracting, and because your brain doesn’t fully realize what you’re eating, you could end up unsatisfied, even with big portions.
People look down after their meal and have no memory of what was on their plate. They don’t feel satisfied and are hungry again in an hour.
Ideally, you should spend the full 20 or 30 minutes it takes to eat focusing on your meal. If it’s unrealistic to leave your desk that long during lunch, take at least the first five to ten minutes chowing down without distractions.
2. Pick the smallest
Whether you’re at a salad bar or frozen yogurt shop, always grab the smallest dish offered. You’ll be surprised by how much you can pack inside, but you’ll have less risk of going overboard like you would with an oversized container.
You can still fit a pound of food in the smallest container. People go for the large plate so they don’t get hungry later, but you can always eat again later.
3. Drink water before your coffee
A little bit of dehydration can mask as hunger. You might not feel thirsty but are a little dehydrated and can feel hungry, even if you just ate.
But if you stay hydrated, it will be easier to recognize if your body actually needs the calories. Drink 16 ounces of water as soon as you wake up to replenish the water your body lost when you were sleeping.
4. Eat a snack before grocery shopping
Hunger pangs at the grocery store could tempt you into unhealthy impulse buys. You’re bound to react based on how you’re feeling at the time. If you’re not hungry, you will make better choices.
You’ll find it easier to stick to the perimeter of the supermarket, where you’ll find healthier, whole foods like the produce section and the butcher instead of high-calorie, unsatisfying snack foods.
5. Eat chips from a bowl
Even if you promise to stick with one serving of chips, there’s a good chance you’ll blow right through that if you’re reaching straight into the bag. Never say you’ll stop when you eat ten—don’t trust yourself to do that.
Instead, measure out a cup or two into a bowl and put the bag away. If you still can’t resist seconds or need something to munch mindlessly, try buying individual-sized bags of snacks, or stick with raw vegetables when you’re chilling out in front of the TV.
6. Fill your freezer with frozen vegetables
You probably know you should eat more vegetables, but by the time you finally get to cooking, the big box of fast-cooking macaroni and cheese your kid wants seems much easier.
Keeping frozen vegetables on hand will make it easier to cook a produce-rich meal without much planning. Those cook up really quickly. A lot of people complain that they buy vegetables and they go bad, but frozen ones can sit for months and still be fine. Roast them for a tasty side that brings out their natural sweetness.
7. Serve away from the table
Dish out food at the stove, then leave the pots there when you sit down so you’re not tempted to refill your plate too soon. It takes 20 to 30 minutes for fullness signals to reach your brain, so wait at least that long before getting up for seconds.
If you start helping yourself to bigger portions prior to that time frame, you can end up feeling overstuffed.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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