Losing weight isn’t all about cutting calories and going to the gym. It also involves hormones, perception, and psychology. Here’s ten diet hacks to make your weight loss goal more attainable.
Use Smaller Plates
Surprisingly, the perception of food volume influences how much we eat. You’re more likely to eat fewer calories, and feel fuller, when you use a smaller plate. You don’t have to alter the amount of food you’re eating. The smaller plate changes the perception of quantity, influencing your brain to want less food.
Your hunger cravings don’t just come from your empty belly. It’s also your brain’s response to hormones telling you to stop eating. Why does this matter? Because there’s about a twenty minute delay between when your stomach is full, and when your brain interprets the hormonal response. Eating slower allows your hormones used to limit hunger and your brain’s response to be more in sync.
Drink Water Before Eating
Studies have shown a reduction in calories consumed when you drink water before sitting down to eat. Drinking a glass of water 30-45 minutes before your meal can help curb hunger and fill your belly before eating.
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Spread Out Your Calories
If you’re eating three large meals every day you’re missing an opportunity to burn extra calories by helping your metabolism. Every time you eat your metabolism gets a little boost. Eating 5-6 can help raise your metabolism and burn extra calories all day long.
When you think about burning calories, you think about exercise. But there are small, simple ways to burn extra calories every day. Taking the stairs instead of the elevator, walking to a local restaurant for lunch, and parking a little further away from your store can help you burn extra calories each day.
Tell Everyone Your Goal
Psychology plays a prominent role in all of your goals, especially when it comes to weight loss. When you tell people about your diet plans, and your specific goals it creates a psychological need to follow through and make it to the finish line.
Write Down What You Eat
When you create tangible, and visual, evidence of what you eat everyday it can influence your decisions in a good way. It can also help you identify problem foods, and bad habits that are causing you to gain weight.
People that have both better quantity, and better quality sleep, are likely to lose more weight while dieting. It has to do with insulin, and other hormone regulation while sleeping.
Control Your Hunger
Most people spend a lot of time worrying about reducing calories, and making their meals smaller without incorporation a plan to control their hunger. Using high fiber foods, and limiting sugar consumption can help reduce your cravings between meals.
Find A Buddy
If you can find a friend to join your weight loss journey it creates an element of accountability and commitment that helps you make it through the rough patches. There are going to be days when you want to gorge on ice cream or skip a workout — that’s when you need a diet buddy.
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