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Introduction

It can be challenging to stick to a traditional diet and exercise routine. There are, however, a few tried-and-true strategies that can help you eat fewer calories with ease. Here are 7 simple ways for losing weight and preventing weight gain in the future.

1. Slow Down And Chew Thoroughly.

It takes time for your brain to register that you've had enough to eat. Chewing your food fully slows down your eating, which is linked to lower food intake, enhanced fullness, and smaller portion sizes

Your weight may be affected by how soon you finish your meals. Faster eaters are more likely to gain weight than slower eaters, according to a recent study. Obesity is far more common among fast eaters.

Counting how many times you chew each bite can help you get into the habit of eating more slowly.

2. For unhealthy foods, use smaller plates.

The average dinner dish is now larger than it was a few decades ago. This trend may lead to weight gain because using a smaller plate makes amounts appear larger, which may encourage you to eat less. If you observed carefully, buffet restaurants use smaller plates to encourage you to take smaller portions.

A larger plate, on the other hand, can make a dish appear smaller, encouraging you to pile on more food

Serve healthy foods on larger plates and less healthy foods on smaller dishes to take advantage of this.

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3. Increase your fiber intake.

Karen Ansel, M.S., R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer, states, "Fiber helps with weight loss in so many ways." “For starters, it expands like a sponge in your intestines, making it a natural hunger suppressant. Plus, according to new research, it has positive effects on good gut bacteria, which help release hormones in the gut that inform your brain when you've eaten enough to eat. Aim for at least 25 grams of fiber every day, which can come from a variety of foods such as whole grains, legumes, fruits, and vegetables.”

4. Also, eat a lot of protein.

Protein, like fiber, makes you feel full by influencing the release of satiety hormones, according to Ansel. “Because protein takes a long time to digest, you're less likely to reach for a snack after a protein-rich meal. Also, here's a cool trick: Protein also requires more energy to digest than fats or carbohydrates, so you don't store as many calories from it. To get the most bang for your buck, aim for 20 grams of lean protein every meal from fish, chicken, turkey, eggs, and low-fat dairy.”

5. Dim the lights and turn down the volume.

People who ate at a fast-food restaurant with softer lighting and calming music ate 175 fewer calories on average than those who ate in the same spot with bright lights and screaming music, according to Cornell researcher Brain Wansink, Ph.D.

When you dim the lights, adds Wansink, the Dyson professor of consumer behavior and author of the soon-to-be-released Slim By Design: Mindless Eating Solutions for Every Day Life, two things happen: you eat slower and your food cools down. This is beneficial because rushing through meals causes you to ingest more calories. Food that is hot is more appetizing than food that is cold.

6. Keep A Food Diary.

Writing down what you eat on a daily basis keeps you accountable and makes you aware of how much you're consuming. A lot of people don’t do this because they feel that it is too troublesome. In fact, it is a very easy task to do and you can opt to keep track of the food that you consume online.

7. Make sure you get enough rest.

Sleep deprivation has long been known to cause weight gain. It's all about hormones: those who don't get enough sleep create more ghrelin, an appetite-stimulating hormone. They also create less leptin, the hormone that signals when you've had enough to eat. There's also evidence that people who are very drowsy consume more calories and carbs from comfort foods. It's no surprise that it's more difficult to control your instincts when you're tired.

Conclusion

You can reduce weight by adopting a variety of basic lifestyle practices. Some of them have nothing to do with traditional diets or workout routines.

However, it's probably not a good idea to try all of these things at the same time. Try one technique for a while, and if it works well for you, move on to the next.

A few small modifications can have a significant long-term impact on your weight.

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Do check out my previous posts.

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