Time Your Meals
Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Paced meals offer great pleasure from smaller portions and trigger the body’s fullness hormones. When eat in a hurry, your stomach doesn’t have time to tell your brain it’s full. That leads to overeating.
Sleep More, Weigh Less
Sleeping an extra hour a night could help a person drop 6 kg in a year. There’s evidence that getting less than 7 hours of sleep revs up your appetite, making you uncommonly hungry.
Go for Whole Grains
Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol, too.
Eat More Veggies
Eat more vegetables with dinner, instead of just one, and you’ll eat more without really trying. Greater variety tricks people into eating more food — and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than high-fat sauces or dressings.
Chew Strong Mint Gum
Chew sugarless gum with a strong flavor when you’re at risk for a snack attack. Making dinner after work, socializing at a party, watching TV, or surfing the Internet are a few dangerous scenarios for mindless snacking. Gum with a big flavor punch overpowers other foods so they don’t taste good.
Eat Out Your Way
Restaurant meals are notoriously fattening, so consider these special orders that keep portions under control:
- Split an entrée with a friend.
- Order an appetizer as a meal.
- Choose the child’s plate.
- Get half the meal in a doggie bag before it’s brought to the table.
- Complement a smaller entrée with extra salad for the right balance: half the plate filled with veggies.
Sip Smart: Cut Back on Sugar
Replace one sugary drink like regular soda with water or a zero-calorie drinks and you’ll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor.
The liquid sugar in soda appears to bypass the body’s normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so for the soda drinkers. They gained 2.5 pounds in four weeks.
Sip Smart: Use a Tall, Thin Glass
Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories — and your weight — without dieting. You’ll drink 25%-30% less juice, soda, or any other beverage.
Sip Smart: Go for Green Tea
Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body’s calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you’ll get a refreshing drink without tons of calories.
Eat at Home
Eat home-cooked meals at least five days a week. Cooking may be easier than you think. This way you’ll avoid high caloric ordered meals.
Catch the ‘Eating Pause’
Most people have a natural “eating pause,” when they drop the fork for a couple of minutes. Watch for this moment and don’t take another bite. Clear your plate and enjoy the conversation. This is the quiet signal that you’re full, but not stuffed. Most people miss it.
Build a Better Slice of Pizza
Choose vegetable toppings for pizza instead of meat and you may be able to shave 100 calories from your meal. Other skinny pizza tricks: Go light on the cheese or use reduced-fat cheese and choose a thin, bread-like crust made with just a touch of olive oil.
Shrink Your Dishes
Choose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less. Studies found that people serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day — and 10-20 pounds in a year.
Burn 100 Calories More
Lose 10 pounds in a year without dieting by burning an extra 100 calories every day. Do this by walking 1 mile , about 20 mins or jog for 10 minutes or even clean the house for 30 minutes.
Reach for the Red Sauce
Choose red sauce for pasta instead of Alfredo sauce. The tomato-based sauces tend to have fewer calories and much less fat than cream-based sauces. But remember, portion size still counts. A serving of pasta is one cup or roughly the size of a tennis ball.