Lose Weight Naturally With These 9 Eating TRICKS
9 easy, Daily hacks without sacrificing food and avoiding fad diets That anyone can do!
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Habits form our life. Every choice we make, consciously or unconsciously, gives way to how our bodies look and feel. Over my lifetime, I have incorporated certain habits that have undoubtedly allowed me to remain at a certain weight (or close to) and body type without giving up the food I love. Here I want to offer you a list of ways you can incorporate better habits into your life without sacrificing to ensure moderate energy levels and a body type that is naturally you:
1. Eat lean meat and more of it.
Chicken, fish and lean beef have all the necessary building blocks we need to ensure proper muscle growth and brain function. It’s been noted over the years that women do not eat enough protein. Make sure, with every meal you incorporate a good amount of protein, almost the size of your fist. Eating enough protein will also stave off hunger in the long run.
2. Drink more water.
When you are thirsty, don’t rush to grab a soda pop or sweet coffee, grab your water bottle, drink from that until you feel satisfied. If you feel that first pang of hunger, drink water. Often people confuse thirst for hunger so start by drinking some water before you reach for food.
3. Eat SLOWLY
Our stomach takes at least 20 minutes to send a signal to our brain that it is full and our hunger is satified. Take time to see your food, smell your food, put less food on the fork, chew slowly, really TASTE your food. This small act of mindfullness is a game changer and what’s better - you will enjoy the food you eat so much more!
4. Eat only when you’re hungry.
If you haven’t read or listen to (Audible), “The Science of Being Well” by Wallace D Wattles, please do. What we learn is, eat when you’re hungry or when you have an “earned” hunger. When your body asks you to feed it, this is the body’s way of saying, okay I’ve burned my calories for energy, the tank is empty, please fill it up. Again, drink water first, then eat. If you haven’t had a decent meal for the day yet, do that first before you eat a cookie or granola bar. “Meal” being a combination of three essential food groups, protein/carb/fruit or veggie. Yes, “fat” is in there which balances the bloodstream but isn’t “alone” when eaten. Think of the plates for kids that have three separate sections and apply the certain food groups to each. Again, do not deny this. Do some finding out what food you like best. Don’t force yourself to eat anything you don’t want to. If you’d rather not have a fruit of vegetable at 11 am, that’s okay. Honestly, the most important thing is protein. Have a piece of chicken and some rice for example. Put your favorite sauce on it. Have some baby carrots and ranch, perhaps an hour or two later. Just remember to feed yourself so as not to resort to grabbing the first thing you see when you’re starving. Binging is best for movie night, not a daily activity.
5. Mind your portions.
Portion control portion control portion control. As mentioned above, a meat portion, baseball size or just slightly smaller then your fist. For carbs, think half cup or a small cup and same for fruit and/or veggie. Snacks, consider 1/2 cup of grapes, handful of nuts/almonds, orange or apple, I think you can catch on. If you incorporate salads as a main staple, first off good for you! But consider adding a protein like shrimp, chicken, fish or steak to maintain muscle and to satisfy your hunger longer.
6. Don’t deny yourself carbs.
When we omit carbs from our diet, that feeling of lethargy and weakness stems from taking away our essential consumed form of energy or calories. Also, lots of minerals and vitamins come from the foods we categorize as carbs – potatoes (favorite), pasta, bread, rice, etc. Just mind your portions. As mentioned above, make sure you’re eating enough protein with your meals and include some form of carbohydrate. Snacks like chips or donuts should not be a regular, daily grab. Save those for a weekend or special occasion like a picnic or party. You will undoubtedly enjoy them more and sometimes prefer something else instead. People report, when they reduce empty calorie snacks like chips and candy or donuts, they don’t want them anymore. They either feel physically ill or those options don’t sound good. It’s not uncommon, I promise, you will see for yourself. Remember, eating carb rich foods should only be consumed in moderation. A cup of rice or pasta, or one potatoe. When you eat a pasta dish, eyeball it to 2 cups at most and add a big cup of veggies or large bowl of salad with every meal as often as possible.
7. Add more activity to your day.
I want to include this one on the list, not because it’s a reduction of calories, but if you were to choose ONE thing to do instead of focusing on changing your diet, just move more. The simple act of adding more activity into everyday life will help your body burn calories more efficiently and tap into fat burning when you add {breaking a sweat}. Building muscle over time with strength training will help you burn when not being active or while you’re at rest. It is calories in calories out.
8. Eat dessert first.
Okay hear me out. This is not a popular idea but if you insist on eating something sweet after dinner or another meal, eat dessert first. One, you’ll undoubtedly enjoy it more and two, may avoid eating less of the main course. Honestly I am a fan of eating cake in the morning with my coffee. Dessert first is NOT something I recommend every day. Eating dessert should be seen as a major treat when it is ice cream, pie or cake. I would recommend incorporating a fruit dessert or even pudding with whip cream as a great substitute and this could definitely be an every day item!
9. Take a multi vitamin
Vitamins and minerals are best absorbed through our food but it is wise to include a daily vitamin. When we are missing these fundamental staples, our body suffers via worsening eye sight, memory loss, pale skin (hello dark under eye circle), brittle nails and hair, etc. I prefer taking my pill at the end of my day with a tiny snack or with my final meal of day.
I am a major advocate of incorporating activity and exercise into your life over focusing on dieting standards. However, it is necessary and wise to make better choices concerning what goes into your body to feel your best. Start small. Be conscious of what you grab to eat. It may help to start a diet journal to keep track of your food choices for a couple days. Read it at the end of the day. You might be surprised what you forgot you ate. Don’t worry if you slip, just make a conscious effort every day and go from there.
Additionally, here is an awesome book, packed with ways to ensure great health and longevity. Remember, these are acts that take time to make into habits. Have faith, and a few years from now you will be in the best shape of your life, mind, body, and soul!