Hack 1: Eat on a Smaller Plate
One of the simples ways to eat fewer calories is to eat smaller portions during mealtimes. You can do this by eating on a smaller plate instead of a big one. It’s easier make a small plate look full even if you’re controlling your food portions. Plus, it tricks your brain into thinking that you’re eating more than what you’re actually consuming.
Hack 2: Stock Up on Fruits and Veggies
Eating fruits and veggies are high in fiber, water, and essential vitamins and minerals so they’re not only great for weight loss but they’re also awesome for keeping your immune system healthy.
A lot of fruits and vegetables are also high volume and low in calories which means 1) you can enjoy more of them without raising your caloric intake too high, and 2) they can keep you feeling full for longer.
You have to be mindful of starchy or fatty fruits and vegetables, however since they can have a lot of calories.
Hack 3: Have Protein at Every Meal
Protein helps build lean muscle that helps in burning more fat. Make sure that you have protein every day by incorporating 25 grams of it at every meal.
There’s a wide variety of protein sources across all food groups including meat, dairy, eggs, grains, nuts, vegetables, and even protein supplements.
It will also help to combine your protein with carbs and healthy fats to help curb your appetite for longer periods.
Hack 4: Shop For Food When You’re Full
If you find yourself putting ultra-processed and hyperpalatable food in your shopping cart when you’re in the grocery store then you might want to have a snack before going out.
When you shop on an empty stomach, these food become more appealing. So make it a habit to shop for your groceries after you’ve had a meal or a snack.
Hack 5: Pay Attention at Mealtimes
If you’re distracted by your phone, TV, or computer at mealtimes then you’re likely to eat more than you realize. A study published in the American Journal of Clinical Nutrition found that when you’re distracted by technology while eating, you’re more likely to consume more food because you’re not paying attention to your satiety levels.
So turn off the TV and out way your phone so you can enjoy every bite of your meal and know when your brain is telling you that you’re full.