11. Deep Freeze
12. Wait before grabbing seconds
13. Snack before dining
14. Turn off the tube
15. Turn your back on temptation
16. Hands off
17. Pack the protein
18. Fill up on fiber
19. Make room for (healthy) fats
20. Steer clear of simple carbs
21. Sneak in the veggies
22. Ditch added sugar
23. Make subs
24. Cook smart
25. Heat it up with cayenne
26. Chew gum
27. Go straw-less
28. Cave in to cravings
29. Bag it up
Once meal prep is over, serve yourself a
reasonable portion, then package up the rest and stash it in the fridge
or freezer for a later date. When the food is out of sight, studies show
you’ll be less likely to reach for a second helping [10] [18].
The quicker we shovel down a meal, the less time we give our bodies to register fullness [19]. Since it takes about 20 minutes
for the brain to get the message that dinner’s been served, it’s best
to go for a walk or play cards before dishing up seconds or tackling the
dessert table.
Grabbing an apple or a small cup of
yogurt before meeting friends for dinner can help ensure you’ll eat a
reasonable amount of that enormous entrée (rather than overdo it). And
be sure to reach for the protein — research shows that an afternoon
snack of Greek yogurt can lead to reduced hunger, increased fullness,
and less eating come dinner time [20].
Eating while watching television is linked to poor food choices and overeating [21]. Getting sucked into the latest episode of Snooki and JWoww can bring on mindless eating
and it can be easy to lose track of just how many chips we’ve just
thrown down the hatch. It’s not just the mindlessness of watching
televsion that’ll get us. Commercials for unhealthy foods and drinks may increase our desire for low-nutrient junk, fast food, and sugary beverages.
The closer we’re situated to a food that’s in our line of vision, chances are the more we’ll actually eat of it [22].
If we face away from food that might tempt us when we’re not all that
hungry (like an office candy bowl), we may be more likely to listen to
cues from our gut rather than our eyes.
When snack time hits, our brains can be
pretty unreliable. It’s tempting to reach for a bag of chips, but
instead, grab a handful (or measure out the serving size) then seal the
bag up and put it away. Odds are, you’ll be more mindful of how much
you’re polishing off when you see it right in front of you. And next
time there’s a between-meal tummy rumble, try one of these healthy,
satisfying 100-calorie snacks.
Protein
can help promote a healthy weight because high protein diets are
associated with greater satiety, plus it’s important for healthy muscle
growth [23]. Animal sources aren’t the only option — try alternatives like quinoa, tempeh, and lentils.
Eating more vegetables and other high-fiber items like legumes can help keep us fuller, longer [24] [25]. Look for at least five grams or more of the stuff per serving. Snack on some of our favorite high-fiber picks like stuffed baked apples or jazzed up oats.
Cutting butter and oil can slash calories, and it’s easy to swap
in foods like applesauce, avocado, banana, or flax for baking. But,
it's important to remember that we still need fat in our diets as a source of energy
and to absorb the fat-soluble vitamins A, D, E, and K. Plus it helps us
feel full. Get healthy monounsaturated and polyunsaturated fats from avocadoes, olive oil, nuts, coconuts, seeds, and fish [26]. Bonus tip: Combining fat with fiber has been shown to increase fat’s power to make us feel full [27].
Simple carbs are the white stuff — white
bread, most pastries, refined sugars (like in soda). What makes it so
simple? These foods provide energy, but lack the same nutrients
(vitamins, minerals, and fiber) as complex carbohydrates [28]. The body also breaks simple carbs down quickly, spikes blood sugar (insulin), and leaves your tummy might rumbling sooner than you imagined [29]. Choose whole grains instead, which may reduce potentially dangerous excess abdominal fat buildup (which can lead to diabetes) [30]. Switch to whole-wheat pasta or whole grain bread, or try grains like brown rice, quinoa, or millet.
Bumping up vegetable consumption has long been recognized as a way to protect against obesity [31]. Add veggies to an omelet to cut down on cheese, use them in baked goods, and pasta dishes (Bonus: Try zucchini ribbons, or spaghetti squash instead). Pump pureed veggies, like pumpkin, into oatmeal or casseroles. Adding a little vegetable action into a meal or snack will increase fiber levels, which helps make us fuller, faster [32].
A spoonful of sugar allegedly helps the medicine go down, but adding it to food may increase the risk for cardiovascular disease and obesity [33] [34]. Stick to sugar that comes in its natural form (in fruits, veggies, and whole grains) and scrap that morning-coffee-spoonful [35].
No, we don’t mean the sandwich. We mean easy recipe substitutions.
Simple swaps — like Greek yogurt for sour cream, prunes for butter, or
an Americano for a latte — can cut calories and sugar. Even a grilled cheese can get a healthy revamp by making a few smart subs.
Even healthy food can become not so great when it’s been dropped into a fryer. Instead, pan fry
or pop a dish in the oven. Use non-stick spray to sauté foods, or rub
oil onto a pan with a paper towel for a light coating. You can even whip
up a batch of healthier chips.
Cayenne pepper, the bright red spice, can not only boost metabolism, but can also cut cravings for fatty, sweet, or salty foods [36] [37]. Some studies even suggest that the hot stuff can increase fat oxidation, meaning the body can better use fat as fuel [38] [39]. Sprinkle some on scrambled eggs, or spice up a stir-fry with a little hot sauce.
Popping a piece of sugar free gum won’t necessarily curb your appetite. But, chewing a 5-calorie stick
can keep the mouth busy when cooking up a meal, or socializing amongst a
sea of hor d’ouevres at a party. While the long term effects of gum
chewing on weight loss are minimal, studies show it can lower cravings
for sweet and salty snacks, and decrease hunger between meals [40] [41].
... with fruit, that is. Juices (which are often far from 100 percent fruit) provide some vitamins, but without the same fiber and phytonutrients as a real piece of fruit. Let’s take an apple for instance. An 8-oz. glass of apple juice has double the sugar and less than one-tenth the fiber of a medium apple.
We love this tip. Cravings are OK!
Acknowledge those cravings instead of pushing them away completely
(which may lead to blowing it later). Caving into a craving, as long as
it’s in moderation (try on of these healthier ways to satisfy a sweet tooth) can actually help curb desire. Forbidding a food
may only make it more attractive. Still want more of that chocolate
cake after a couple of bites? Try thinking of your favorite activity —
dancing in the rain, getting a massage, playing with a puppy. Research
shows that engaging in imagery can reduce the intensity of food cravings
[42].
Sometimes we’d rather not admit it, but
let’s face it — restaurant meal portions are generally heftier than what
we cook at home [8].
Make a conscious decision to bag up half of the meal before taking the
first bite. The added benefit? You’ve got a doggie-bag lunch for
tomorrow!
Will be continued...
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