When it comes to matters of weight loss, what you eat and how you eat determines whether you are going to lose weight and keep it off. The little things you do such as lifestyle and diet changes have a great impact.
Still, you don’t necessarily have to starve yourself or to clean out your kitchen discarding foods regarded unsuitable for weight loss. Read on to find tips on how to adopt good eating habits to lose weight.
1) Use Natural Appetite Suppressants
When cravings and hunger pangs come calling, most of us are likely to grab the nearest snack to calm that growling stomach. With this, your calories will just pile up, and no amount of exercise can get them down.
Here is the solution: next time you are tempted to indulge in your favorite but unhealthy snack, consider eating some healthy foods whose natural components will fight the feeling of hunger and keep you full for a longer period. They will send a signal to you brain that your stomach is full so that you will eat less. Examples of such include coffee, high fiber fruits, almonds, ginger root, and avocado.
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2) Drink Enough Water
Although water has no direct effect on weight loss, it supports your weight loss efforts in other ways, all the more reason to always have a bottle full with you.
It boosts the liver’s ability to metabolize body fat. It also leaves you feeling full, so you tend to eat less food, and your calorie intake is significantly reduced, thus speeding up weight loss.
Supplement your water intake by eating water-rich foods. Remember, staying hydrated is an integral part of your weight loss plan, but taking it in excess has dangerous effects such as overworking your kidneys. The recommended amount is 8-10 glasses a day.
3) Eat Small Frequent Meals
If you are reading this, you are probably on a plan to lose weight. How many meals do you take in a day? For most people, the answer is three. However, it may be surprising to you to know that taking up to 6 small meals distributed throughout the day at regular intervals is what you need for your weight loss program to work.
The idea here is to condition your body’s metabolism to work faster and harder, so you end up burning more calories. Also, your body will probably not store fat supplies, and you will also not overeat since the feelings of hunger won’t be intense.
4) Ensure You Take Breakfast
Losing weight is directly affected by the number of calories you consume. For this, one would assume that skipping all those calories in the morning is a great way shed the extra pounds.
That sounds sensible, but it is wrong. Eating breakfast and a healthy one for that matter is crucial to losing weight because it helps you avoid feeling hungry during the day.
It will also provide the much-needed energy to engage in physical activity, so in the end you burn more calories. Skipping breakfast will only lower your blood sugars and increase your probability of impulse snacking.
5) Eat in Moderation
Take neither too much nor too little food. Just the right amount is all you need for weight loss. To determine the so-called right amount, you need to determine how many calories you need to take in so as to maintain body functions and burn fat.
From there, set a calorie limit for yourself and stick to it. With this, you can even get to enjoy even your favorite meals that are considered ‘bad dieting foods’ because of their fattening ability. (Like that forbidden cookie you are craving!). Also important, avoid going for second helpings after meals when you immediately you feel the need. Just give yourself a few more minutes and the hunger will go away.
6) Include Raw Food in Your Meals
Develop a habit of eating uncooked food as they are useful in weight loss especially on short term basis. Since the foods are living and unrefined, they have fewer calories than cooked food, and that is essential for weight loss.
Also, studies carried out indicate that more energy is used in the body to digest raw food than is necessary for digesting cooked food, so you burn more calories in the process. However, it is not advisable to depend solely on a raw food diet as it may not meet all your caloric and nutrition needs.
7) Eat Slowly And Chew Food Thoroughly
When you start eating, your body takes about 20 minutes to register that it is full and relay the same information to the brain. For this reason, eat at a slower pace and take the time to savor the taste of your meal.
Take in small bites while paying attention to what you are chewing. The result is that you will consume lower calories, and this is the ultimate goal of anyone trying to lose weight. Taking a sip of water after every bite of food you swallow is a good way to buy more time and slow the eating process.
8) Have a Designated Place in The House For Meals
Here again, the primary aim is to reduce calorie intake. When you set a particular area meant for eating, you will make sure that all other parts of your house are not an eating zone. It will prevent you from comfort eating when doing passive activities like watching the TV.
After serving meals, remove any extra food from the table or the eating area. The purpose of this is to keep you from reaching for more food when your plate is empty. Avoid distractions during mealtimes as this minimizes your tendency to binge.
Good Eating Habits to Lose Weight
Now that you know what adjustments to make, keep in mind that lost weight can quickly be regained. Therefore, when you start practicing good eating habits to lose weight, ensure it is a continuous process. In that way, you will escape a never-ending cycle of losing weight and regaining it over and over again.
Such weight fluctuations expose you to health risks so when you achieve a healthy weight, strive to maintain it for life. For all your weight loss endeavors, best of luck!