- So many tricks you may already know and others are common sense but seeing them together will refresh your memory and be useful.
- Such as avoiding alcohol, drinking water before/after meals and not during.
- Walk after meals, avoid distractions while eating, and brush your teeth after dinner to prevent late-night snacking.
And so much more!
Stayingfit doesn’t have to be torture.
As always, the most powerful tool you have at your disposal is your habits: changing them for the better can help you change so many aspects of your life, including your weight.
Here are some small tricks to keep you on track.
They are recommended by coach Dan Go , and we found them perfect for simplicity and practicability.
So simple that you’ll think, “But why haven’t I used them before?”
We have divided them into three categories: how and what to drink, how and what to eat, and general behaviors to adopt.
1. How and what to drink
Avoid drinking alcohol
Alcohol adds calories and negatively affects sleep, making you hungrier and less energetic the next day.
Drinking less or avoiding it altogether is an effective choice to keep the weight off.
Water is to be drunk before and after meals, not during
Drinking a glass of water before meals helps you become full faster, thus reducing the amount of food you eat.
Drinking water after meals also helps to prolong this feeling of fullness.
Why not drink water with meals?
Drinking too much water while eating can make you consume food faster, leading to poor digestion, as well as making you eat more of it.
It is best to focus on your food and drink either before or after.
2. How and what to eat
Deceives the mind by using smaller dishes
Using smaller plates is a psychological trick that can trick your brain into thinking you have eaten more.
This method naturally reduces portions without you noticing.
Chew well
Take time to chew food until it becomes almost liquid.
Slow chewing improves digestion and increases feelings of fullness, preventing binge eating.
Use vegetables to make volume
Adding vegetables to your meals is a great way to increase the amount of food you eat without adding too many calories.
Plus, they’re great for you!
Eat potatoes for carbohydrate intake
If you are trying to lose weight, potatoes are a great choice as a source of carbohydrates.
They are one of the most satiating foods and help keep your calorie intake low.
Avoid bread in restaurants
The habit of eating bread in restaurants while waiting for courses is ingrained, yet you would do well to lose it because before meals it increases your appetite and fills you with unnecessary calories.
He always eats the same meals, more or less
Controlling nutrients is not an obsession: it is mainly to remind you to take them in consistently and with variety.
Eating similar meals every day can help you in this because you will have more control over calorie and nutrient management.
Doing so then eliminates the drudgery of daily decisions and you can more easily maintain a healthy diet consistently.
Don’t eat from the packages
I know: chips eaten from the bag are irresistible.
They are also so because you can’t tell exactly how many you are eating so you never stop.
Eating straight from the packets, however, leads you to lose control over portions.
Instead, always put food on a plate and store the rest to avoid eating more than you need.
Avoid irresistible foods
Eh, we were talking about chips: some foods, like them, salty or sweet snacks, can push you to overeat without realizing it.
If you know you can’t stop, it’s best to avoid them altogether.
3. Good Behaviors in General
Walk after meals
A short walk after eating improves digestion and helps keep energy levels high, preventing the classic post-meal “binge”.
Stop before you’re full
A good tip is to stop when you feel 80 percent full.
Satiated but not too full, and certainly not near the limit of your cousin’s wedding feast.
Your digestion will improveand you will be able to keep your energy levels high, as well as avoid excess calories.
Eat with awareness
How often do you eat in front of the TV or on the road or while driving?
These behaviors reduce your awareness of how much you are eating, give you no control over quantities, and make you appreciate less the act of eating, which is-let’s always remember it-necessary but also extremely enjoyable.
Brush your teeth after meals (especially dinner)
If you have a tendency to snack at night, try brushing and flossing right after dinner.
This small gesture will help you not feel like doing it again after eating your midnight snack, because you won’t feel like brushing your teeth twice in a row, will you?
The dreaded night dots
If you feel hungry after dinner, you probably did not eat enough during the day.
Be sure to always have balanced and nutritious meals to avoid this problem.
Eating gives joy but does not cure melancholy
Eating to manage emotions does not solve problems, it only masks them temporarily.
Find other relaxation activities (like meditation!) to deal with stress without drowning it in food.
Because that one can swim just fine.
Change perspective on food
By now we all know what we should not eat.
But do we know just as well the opposite, and that is what we should eat?
Instead of focusing on what you “shouldn’t” eat, direct your attention to nutritious, healthy foods.
Start being that person who chooses healthy foods, and you will see that you will automatically avoid the less healthy ones.