Pt. 2: 30 Tiny Diet Changes That Can Help You Lose Weight

Continuing with Tiny Diet Changes

Only eat in designated areas

Another tactic that helps eliminate distractions while eating is eating only in designated areas. One study even found that families who eat dinner at the kitchen table tend to have lower BMI. Sitting down at the table means you are more likely to focus, rather than be distracted and overeat.

Eat your vegetables at the beginning of the meal

Andrew James Pierce, MS, RD, CSSD, CSCS, inventor of the SugarChecked app suggests prioritizing vegetables and serving them at the beginning of the meal. This ensures that nutrient-dense veggies fill you up first. Eating them could help curb your appetite before moving onto the next portion of the meal. Give these other 11 natural appetite suppressants a try.

Add a vegetable to every meal

Likewise, try including a vegetable in every meal. The combination of water and fiber will add volume without adding lots of calories. You’ll also be fuller longer making it easier to eat less. Plus, vegetables are natural sources of vital nutrients that your body needs.

Display healthy foods—and keep tempting options hidden

Keeping fruits and vegetables in your line of sight could encourage you to eat more of them—rather than other high-calorie snack options. On the other hand, research shows that when unhealthy options are in full view, hunger and cravings may increase. One study published in Health Education & Behavior specifically found that when high-calorie foods are more visible at home, the residents are more likely to weight more, compared to people who only keep a bowl of fruit out. These are the superfoods that could help you lose weight.

Eat protein in the morning to prevent nighttime sugar cravings

Consuming protein in the morning will stabilize blood sugar, Sharon Collison, RD, sports dietitian and clinical instructor at the University of Delaware says. “Make sure to have an excellent source of protein with every breakfast such as Greek yogurt, cottage cheese, or two to three eggs,” she says. Eating more protein earlier in the day could also help reduce sugar cravings in the late afternoon, Collison adds.

Photo credit:  SeventyFour/Shutterstock

Related: Pt. 3: 30 Tiny Diet Changes That Can Help You Lose Weight – TUTORING YOU