- Chew your food slowly because your brain needed time to process that you have enough to eat. Eating slowly will decreased your food intake and increased fullness.
- Use smaller plates to eat. When food put into smaller plates will make it look more than it is and you will be eating less. Good for snack or your craving of unhealthy food.
- Eat more proteins like eggs, fish, chicken breasts lentils, quinoa, almond and Greek yogurt as protein increase the feeling of fullness therefore reduce hunger and help you to eat less.
- Eat more fiber rich food like oats, beans, asparagus, oranges and flax seed that help to increase satiety thus helping you feel fuller for longer.
- Drink water before a meal will help you lose weight and eat less.
- Pay attention when you eat. Nowadays, many people tend to eat while watching tv or looking at phone while eating. This kind of distraction will cause you to overeat without realizing it.
- Excess stress and lack of sleep may cause you to eat more as it causes several appetite regulating hormones to be imbalance.
- Your brain doesn’t register sugary liquid calories as solid foods thus making you eat more and cause weight gain and diseases
- Take 1 day a week to eat healthy carb sources like rice, potatoes, fruits, rice and oats as it can boost some fat burning hormones like thyroid hormones and leptin. Do not eat more than this. If you are already having some carb in your daily diet then please do not do this.
