Healthy habits can quickly go out the window when we’ve got a tight
deadline, no time for the gym, and few options but take-out food. Losing
weight is no easy task, and doing it the healthy way can be even
harder. We’re advocates for making small changes each day, rather than
making drastic changes all at once. But it’s important to remember that
just because a weight-loss strategy works for some (even if it’s backed
by scientific studies) it may not work for everyone.
From drinking more water to eating from blue plates, we’ve rounded up
some of our favorite weight-loss tips to add to your daily routine.
Disclaimer: This article is not meant to be a comprehensive weight loss guide. Each entry may not be right for every individual. We at Greatist believe in providing readers with the information to make their own healthy choices based on a variety of weight loss techniques. What's appropriate for one person may not be best for his or her friend, mom, cousin, etc. As always, consult with a healthcare professional before starting any weight loss program.
1. Get the blues
2. Eat snacks!
3. Peruse the perimeter
4. Stock the fridge
5. Eat in the A.M.
6. Get busy in the kitchen
7. Prioritize the pantry
8. Serve "restaurant" style
9. Use smaller plates
10. Chew slowly
Will be Continued....
Disclaimer: This article is not meant to be a comprehensive weight loss guide. Each entry may not be right for every individual. We at Greatist believe in providing readers with the information to make their own healthy choices based on a variety of weight loss techniques. What's appropriate for one person may not be best for his or her friend, mom, cousin, etc. As always, consult with a healthcare professional before starting any weight loss program.
1. Get the blues
“I got the blues” may conjure up memories of those macaroni and cheese commercials from the ‘90s, but we’re talking about blue dishware. The color blue can act as an appetite suppressant because it has the least appealing contrast to most food. Research says to avoid plates that match the
food served on them (like white plates and fettuccini Alfredo), because
there is less of a contrast, which may prompt us to eat more. A small
but potentially useful trick!
Skipping out on snack time won’t necessarily lead to weight loss, since low calorie consumption can actually slow metabolism [1]. Eating less than three times a day may benefit those who are obese,
but research shows skipping meals throughout the day and eating one
large meal at night can lead to some undesirable outcomes (like delayed
insulin response) which may increase the risk of diabetes [2] [3]. Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks in between.
Next time you need groceries, circle the perimeter
of the store before going in. This isn’t a way to stalk out your prey,
but actually a tactic to load up on the healthy stuff first. The edges
of grocery stores generally house fresh produce, meat, and fish, while
the inner aisles hold more pre-packaged, processed foods. Browsing the
perimeter can help control how many unwanted additives are in the grocery basket.
Make an effort to fill the fridge with
healthy produce and proteins (from perusing the perimeter!). Keep lots
of fresh fruit and veggies on hand. And for when the fruit basket goes
barren, make sure the freezer is stocked with frozen veggie mixes or berries (grab the bags full of just veggies,
not the ones with butter-laden sauces). You may be less apt to order
out when you’ve got the makings of a healthy dinner right at home. And
the good news is, healthy food doesn’t always have to be pricey.
Skipping breakfast in order to “save your appetite” for dinner probably isn’t a safety shield for late-night noshing [4]. While there’s still debate on how important
breakfast really is, not eating until the afternoon may lead to binging
later on (ie. four servings of mashed potatoes) [5]. Make sure to stick a reasonably sized breakfast with plenty of protein; we tend to eat the same sized lunch and dinner regardless of how many calories we eat in the morning [6].
We promise cooking doesn't take long!
Restaurants often use larger plates than the ones we have at home, and
studies show that increased portion sizes result in increased energy
intake, even if there’s a doggy bag involved [7] [8] [9]. Why not start by making these healthy meals in just 12 minutes or less (quesadillas, stir-fry, and burgers, oh my!).
Take a little time out to toss the junk.
If you’ve got some favorite not-so-great items you’d like to save as a
treat, tuck them in the back of the pantry with healthier items, like whole grain pasta,
rice, beans, and nuts up front. We know that just because the cans of
tuna and a bag of lentils are right in front doesn’t mean you’ll forget
the brownie mix altogether, but it’ll help keep the brownie mix out of sight, out of mind. Just seeing or smelling food can stimulate cravings, and increase hunger (especially true for junk food) [10].
Instead of lining up the breadbasket,
entire casserole, and salad bowl, right on the table, leave food on the
kitchen counter (away from reach). When you’ve cleaned your plate, take a
breather then decide if you really want those seconds. Changing up the
environment, like by leaving food by the stove, can help reduce food
intake [11].
History shows plate sizes have increased over the past millennium [12]. When it’s time to sit down for dinner, choose a size-appropriate plate or bowl. Using a smaller plate
(8-10 inches) instead of a tray-like plate (12 inches or more) can make
us feel fuller with the same amount of food. How does this magic trick
work? The brain may associate the white space with less food, plus smaller plates generally lead to smaller portions [13].
Eating slowly
may not fit into a busy workday, but it pays to pace your chewing: the
quicker we eat, the less time the body has to register fullness [14] [15] [16]. So slow down, and take a second to savor.
Will be Continued....
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