Over the years, you have probably heard plenty of weight loss advice. Some of it is misguided, and there are a number of crazy diets people swear by that may help you lose weight over the short term. The problem is you don’t keep it off over the long term and may even put on more than you lost. Don’t despair because there are some easy ways to help you lose weight that do work and are supported by science.
Eat slowly
Eating too quickly usually means you end up eating more. Choose foods you like and taste each morsel as it goes into your mouth. Chew deliberately and only swallow the food when you have chewed it well. It takes time for your body to know that it’s full. Eating slowly allows you to enjoy your food more and gives you better cues of satiety.
Taking a break at Gull Lake Beach vacation rentals gives you the opportunity to fully relax and take time eating your meals. The team at Gull Lake Beach Resorts will help you book one of the units, which all have fully equipped kitchens. You will have all you need to make your own healthy meals that you can enjoy without rushing.
Keep a food journal
Many studies have shown how effective journaling can be for losing extra weight. Write down every bite you put in your mouth, and it will help you to understand more about your eating habits. You can identify the good and bad foods you eat. In one weight loss study, participants (almost 1,700) who kept a daily food journal lost twice as much weight as the control group who didn’t keep a record.
Don’t just make a note of what you eat but when you eat it and how much you eat. Once you identify areas where you can improve, set some healthy eating goals. For example, if you order takeout three times a week, you could cut this down to no more than one night a week.
Don’t skip meals
You may skip meals because you think it will help you to lose weight. It can have the opposite effect. Your blood sugar levels drop, which can cause you to feel confused, irritable and fatigued. Your body goes into survival mode, and you crave high-density foods. You are likely to eat far more at the next meal when you skip a meal. Your metabolism also slows down if you keep skipping meals.
Eating regular meals prevents this from happening. Try to eat small frequent meals throughout the day rather than skipping meals. Eating meals high in protein and fiber will keep you feeling full for longer.
Reorganize your plate
Try to make half your plate vegetables, a quarter whole grains, and a quarter lean protein. Just remember that potatoes, peas and corn are starchy vegetables that belong in the grain category.
Vegetables are low in calories, high in fiber and full of nutrients. Skip the butter on your vegetables like carrots, broccoli and green beans. Rather add garlic and herbs to make them tasty. You can also use a smaller plate, so it looks fuller and makes you feel less deprived.
Drink more water
Try to reduce your intake of sugar-sweetened beverages and get into the habit of drinking water instead. Research shows that people who drink two glasses of water before meals tend to eat less. Thirst can mask itself as hunger, and you may find yourself eating more when you’re really thirsty. Water makes you feel fuller, and you will tend to eat less.