One simple, but effective, diet change that could help you lose weight is asking two questions. First, ask if you’re hungry and then ask what you’re in the mood to eat.
Photo by Evgeny Karandaev/Shutterstock
Understand Why
People often eat for reasons besides physical hunger. Understanding why you want to eat a certain food could help you determine if eating is the best solution. “You could be procrastinating, or bored, or stressed. Or maybe you just really need a hug. Distract yourself for five to ten minutes, a buffer time to decide if you’re really hungry,” says Jennipher Walters, a certified personal trainer, co-founder of Fit Bottomed Girls LLC, and author of The Fit Bottomed Girls Anti-Diet. Here are easy ways to lose weight naturally.
Try taking your lunch break earlier
According to a recent study published in Obesity, taking an earlier lunch break could help you lose weight. Participants who ate their lunch earlier lost 25 percent more weight than those who dined after 3 p.m. All participants consumed the same amount of calories and the same foods. Researchers speculate that this weight change could be attributed to hunger triggering cravings for junk food.
Stick to an eating schedule
Fiola Sowemimo, MD, board-certified in internal and bariatric medicine, says that the quality and quantity of food you eat is only half of the weight loss equation. “Regardless of which diet you choose, when you eat is important too,” Dr. Sowemimo says. Starving during the day and ignoring hunger could lead to bingeing later, she says. Plus, Wendy Bazilian, DrPH, RD, adds that the peaks and valleys of hunger throughout the day could make it more difficult to manage cravings. Eating regular meals at regular times could actually help normalize your metabolism.
Don’t hoard your calories
Saving your calories for a big meal, later on, is not recommended, says Danielle Pashko, the author of Breaking Your Fat Girl Habits: Weight Loss Mistakes Even Healthy Chicks Make! This bad habit leads to overeating. Instead, try having a protein-full snack to ward off hunger two hours before your big meal.
Give intermittent fasting a try
Clinical nutritionist Stephanie Moore says intermittent fasting could be a great way to challenge the body to burn more fat and maintain muscle. Some studies have also found that regular short-term fasts could boost metabolism by 3.6 to 14 percent. Intermittent fasting is a convenient way to restrict calories without consciously trying to eat less. Many studies show that it is an effective weight loss strategy if people don’t overcompensate calorie-wise with their meals.
Sit down and eat without distractions
Mindful eating is vital for a healthy diet, according to McKenzie Flinchum, RD, LD/N, CPT, Founder of The Flexible Dietitian LLC. “We tend to eat for many other reasons besides hunger, including boredom, celebrations, food cravings, etc.,” Flinchum says. “When a person sits down while eating, he or she is more conscious and is better able to pay attention to the whole process.” That said, eliminating other distractions while eating is beneficial too since a study published in The American Journal of Clinical Nutrition found that distracted eating may add to weight gain.
Source: Readers Digest
Related: Pt. 2: 30 Tiny Diet Changes That Can Help You Lose Weight – TUTORING YOU
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