These days, there are weight loss advertisements everywhere, but some of the methods are quite unexpected.
1. Protein priority
Have you ever noticed that eating protein makes you feel full? This isn't just something you imagine. Research shows that protein stimulates the production of glucagon, an enzyme that induces a feeling of satiety. Try adding some chicken or goldfish to your lunch salad—this can suppress your appetite at your next large meal.
2. Beware of the pitfalls of low-fat diets.
Fat-free or low-fat cookies and cakes might seem like a guilt-free indulgence, but stop and check the label first. Manufacturers often use more sugar (and calories) to maintain the flavor. Also, being overly concerned with fat might be a little unfair—there are beneficial monounsaturated fats, such as those found in olive oil and chestnut oil. These can reduce your appetite, preventing you from overeating.
3. Seal the juice.
The calories in liquids accumulate quickly. A bottle of juice contains the same number of calories as five slices of fruit. So it's better to eat an orange or grapefruit instead.
4. Moderate indulgence
If you starve yourself all day, you're at odds with a large dinner in the evening. So get into the habit of eating small meals—this will increase your energy and control your appetite. Small meals reduce stomach capacity, making you feel full faster. What about dessert? Here's a simple "three-bite" rule: "Take a teaspoonful of dessert—that's the first bite. Then take two more bites." Savor the flavor. Now, do you feel less distracted—and less inclined to overindulge?
5. Find H2O
You're craving something. Chocolate? Ice cream? Actually, you're probably just thirsty. Many people mistake thirst for hunger. So all you need to do is grab a bottle of water. Similarly, drink a glass of H2O before dinner to help you feel full.
6. Eat meals according to principles
Most people tend to overeat when eating out. Here's a quick guide to save calories. At a Mexican restaurant, avoid taco salad—it can easily push you over 1000 calories—and opt for a chicken or seafood dish instead. Going to an Italian restaurant? Chicken with sauce and pasta dishes like lasagna are off-limits. Ask for sauce separately or order grilled fish. If you want veal, order ribs; other veal dishes are high in fat. Ask for condiments separately.
7. Adjust your pace
Is running for 10 minutes better than jogging and walking? No. By switching, you'll burn more calories. So, run for five minutes, then walk for five minutes.
8. Eliminate by walking
Consider this: the average adult walks 3,000 to 5,000 steps a day; at that rate, you're just maintaining your weight. But if you increase your daily step count to 10,000, and you don't overeat, you should start losing weight. Buy a pedometer to wear on your hip; take the stairs instead of the elevator, and take a walk during lunchtime.
9. Be honest with your diary.
Make a rough list of everything you eat—including those potato chips. Don't include calories and grams of fat. The point is, once you know what you're eating, you can control yourself and break free from overeating.
10. Avoid stress
Anxiety can drive you to snacks. Go for a walk or try some yoga breathing exercises to calm yourself. Also, if you wait, the anxiety and food cravings will become less intense. Distract yourself for 10 minutes, and those cookies might just fade from your mind.
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