Simple swaps—such as Greek yogurt or sour cream, prunes for butter, or an Americano for a latte—can lower calories and sugar. Even a grilled cheese can get a health-friendly revamp by making a few smart substitutions.
2. Fried and Oily stuff.
Even healthy food sources can go bad when it’s been dropped in a fryer. As an alternative, pan fry or pop a dish in the oven. You can use non-stick spray to sauté foods, or rub oil onto a pan with a paper towel for a light coating. What else you can do is whipping up a batch of healthier chips.
3. Eat, not drink fruits!
Juices (which are normally not 100 percent fruit) supply your system with some vitamins, but without the same fiber and phytonutrients as a real piece of fruit. Take an apple as an example: The typical apple juice box has almost double the sugar and seven times less fiber than the apple itself.
4. Minty Gum
Popping a piece of sugar-free gum won’t automatically curb your appetite. However, a stick can keep your mouth busy when cooking a meal, or socializing among a sea of gathering hor d’ouevres. While the long term impacts of gum chewing on weight loss are smallest, researches show it can ease cravings for sweet and salty snacks, and lower hunger between meals. In addition, some studies have revealed that minty gum has the ability to wake you up and fight anxiety.
5. Make your life a bit spicy.
Cayenne pepper can not only speed up and maintain your metabolic rate, but it can also fight cravings for fatty, sweet, or salty foods. Some researches even suggest the hot stuff can boost fat oxidation, meaning the system can better use fat as fuel. Sprinkle some pepper on scrambled eggs, or spice up a stir-fry.
6. Cravings are ok!
This tip is our favorite one! Cravings are fine! Recognize those cravings instead of pushing them away totally (which may lead to binge-eating later). Forbidding a meal may only make it more appealing to you. Do you still want more of that chocolate cake after you had a couple of bites of it already? Think of your favorite activity—dancing in the rain, having a massage, playing with a pet. Studies reveal that engaging in imagery can lower the intensity of food cravings. You can also try smelling something that is not actually related to food. One study found out that smelling jasmine (still pretty pleasant!) helped to ease cravings.
7. Leave it for later.
As we’ve already discussed earlier, restaurant meal portions are normally heftier than what we cook at home. Make a mindful decision to bag up half of the meal before taking the first bite. The added benefit is that you’ve got lunch for tomorrow.
Tips for Drinking
8. Sip before you eat.
Pregaming a meal with a glass of regular water has been associated with more weight loss than cutting calories alone. You can also take some mid-meal breaks and guzzle a bit water to give the brain time to register fullness.
9. Green Tea.
Green tea is one of the most common solutions to cut a few pounds, and for good reason—green tea is known for its talent to metabolize fat. And in combination with resistance training, green tea boosts the potential for fat loss. Add a squeeze of lemon for a bit flavor and to amp up antioxidant affects.
10. Gulp H2O.
Kick the diet drinks and vitamin-enhanced sugar-water, and reach for good old H2O instead. Drinking water helps dieters feel full, and as a result, intake less calories. Drinking water also considerably elevates resting energy expenditure (basically the number of calories we’d burn if we sat around all day) and decrease water intake is linked to obesity.
11. Lower liquid calories.
Milk and cookies, orange juice and French toast, wine and cheese—some foods apparently need a liquid counterpart. However, it’s not difficult to pour on the pounds by chugging soda, juice, alcohol, and even milk on the usual. Sugar sweetened beverages linked to increased body fat and blood pressure level.
12. Wash your drinks with water.
When you basically must have a swig of juice; try watering it down. While it may sound unlikable, steadily adding more water to less juice will keep some of the flavor without all the sugar and calories. Added incentive: Increasing water intake instead of sugar-sweetened drinks or fruit juices is linked to lower long-term weight gain.
13. Banish the booze.
We almost certainly don’t have to tell you that heavy boozing will pack on the pounds. And you’ve probably heard the phrase “drink in moderation.” The idea is, alcohol houses lots of sneaky calories and has the ability to slow down healthy eating decisions (midnight pizza delivery, anyone?). Even after you’ve handled hangover, alcohol can have negative impacts on strength and may leave you lagging in the weight room days later.
14. Tall and thin glasses
When you’ve got a craving you can’t close your eyes to juice or a cocktail, ask for a tall, thin glass, not a short, squatty one. Study reveals that individuals pour less liquid into tall narrow glasses than into their vertically challenged counterparts, meaning you’ll (most likely) drink less in one sitting. This is in particular helpful when it comes to alcoholic drinks.
Tips for Being Mindful
15. Brush your teeth properly.
After you dine, brush your teeth thoroughly. Getting minty fresh breath not only has clear oral health benefits, but it can also keep you from involuntarily snacking while watching a pre-bed TV show. Oh, and it is a great idea to hit up the floss, too.
16. Set realistic goals.
It’s easy—particularly come New Year’s resolution season—to set impractical goals about weight loss (cut 30 pounds in two weeks!). Since unrealistic goals can slow down long-term weight loss, it’s imperative to address those goals before making any health and fitness changes.
17. Make “Positivity” your middle name.
Most of us demonize particular food sources, and even punish ourselves for overeating them. Instead, optimistic messages like “I control how much I eat” or “I’m proud that I ate responsibly today” can reframe our relationship with food. Study revealed that positive expectations do influence on your weight loss progress.
18. Double-check the portions.
Practicing portion control is one of the most reliable methods to cut extra fat—even if a hard task. Portion distortion is frequent, but it may help to use portion visuals. For example, a serving of chicken (three ounces) is approximately the size of a deck of cards; or holding about a two-inch circle of uncooked pasta, will yield about one cup cooked.
19. Your thoughts matter a lot.
How satiated you feel a few hours after eating depends not on how much you actually feel hungry, but how much you think you ate. Pay attention to what you consumed, and know that it’s fine to eat with your eyes.
20. Meditation is powerful.
Emotional eating—eating to make yourself feel good again (mostly when stressed or suffering anxiety) can interfere with weight loss goals. But meditation—using techniques like muscle relaxation, breathing, or attaining self-focus—can help binge eaters become attentive of how they turn to food to handle emotions.