Sticking to an exercise plan or a conventional diet can be difficult.
However, there are many proven tips that can help you get fewer calories into your bodies and that too, with ease.
These are effective measures to reduce your weight and are based on science.
Start chewing your food more. Since your brain needs time to process that the body has had enough to eat, chewing your food makes you eat slowly. It is associated with decreased food intake, smaller portion sizes, and increased fullness.
Fast eaters are much more likely to be obese. Get into the habit of eating slowly; it may also help to count how much you chew each bite. Start eating plenty of protein as it has powerful effects on appetite. Protein can increase feelings of fullness, help you eat fewer calories, and reduce hunger. This may be because protein impacts the hormones that play a role in fullness and hunger and fullness.
One study found that an increased protein intake helped participants eat 441 fewer calories and lose 11 pounds over 12 weeks.
If you currently eat a grain-centric breakfast, you may want to switch to a protein-rich, such as eggs.
Some examples of protein-rich foods include fish, Greek yoghurt, lentils, chicken breasts, quinoa and almonds.
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Storing unhealthy foods where you can actually sight them may increase cravings or hunger, causing you to eat more.
This is also linked to weight gain. One study found that if high-calorie foods are visible in the house, residents are likely to weigh more than those who keep only a bowl of fruit visible. Thus, store unhealthy foods out of sight so that they are less likely to be seen when you’re hungry.
Keep healthy foods visible and place them front and centre in your fridge.