You don’t have to go through a strict diet to lose weight. To shed the pounds, it would be best you should learn the ten eating habits instead. No carbohydrates in the evening, breakfast as the biggest meal of the day, lemon water as the magical remedy for a flat stomach. We’ve heard of many nutritional methods, tried one or the other, only to end up with a bar of chocolate on the couch.
A healthy diet is often not as difficult as it sounds, and there are a few easy-to-adapt routines that everyone can integrate into their everyday lives. These ten eating habits make you slim quickly – and all without going hungry.
1. Never skip breakfast
Studies show that people who eat breakfast regularly lose weight more quickly and manage to maintain their new weight over the long term. Of course, many people feel that they simply can’t get anything down in the morning or don’t have time to sit down at the dining table for a long time. The truth is, eating meals regularly is a mere habit, so try to get yourself an early meal three days a week first. Then you can slowly increase. By the way, there are also many alternatives that you can take on the go, be it just a banana or a high-protein granola bar. Breakfast muffins, for which there are many recipes online, are also particularly popular.
2. Distraction-Free mood while eating
Various studies show that people who eat food in front of the TV or with music on their ears eat significantly more than people who concentrate on their meal alone. If the head is occupied with something else, certain satiety signals are blocked, and the brain assumes for longer that the stomach is not yet full. So next time, just sit down at the dining table and try to devote your full attention to your meal and to give the soul, which is already permanently exposed to overstimulation, a break.
3. Prepare a bowl of fruit.
Simple but effective – that’s how we like our diet tricks best. Do you know the saying “out of sight, out of mind”? This is also important to keep in mind when it comes to snacks. When you see healthy fruit in front of you, you are more likely to eat it than rummage through the closet for the chocolate bar. Therefore, it is worthwhile to place healthy snacks so that they easily catch the eye—whether it is at home or in the office.
4. Shopping only on a full stomach
Proper nutrition starts with the right shopping. How often have we walked through the supermarket hungry, only to buy countless things that we couldn’t all eat and maybe even had to throw away? Too often. Therefore, it is important to make sure that you go shopping with your fill, ideally with a prepared shopping list, so that impulse buying tends to be reduced to a minimum.
5. Always sit while eating
In everyday life, we are often stressed, so that sometimes it just seems like a quick meal is on the way. Studies show that people who eat while walking eat 30 percent more food at the next meal than those who sat before. Researchers speculate that this is because our bodies fail to perceive the diet as a proper meal while standing, resulting in us eating more later.
6. Forgo dinner after 9 pm
Do not eat in the evening because the metabolism slows down too late – this is a widespread nutritional myth. Late-night eaters are indeed more likely to put on weight than those who go to the table earlier – not because they burn calories more slowly, but because night owls eat more because their last meal was a long time ago. If you are hungry, you will often choose unhealthy foods with a lot of sugar and fat. However, these not only cause weight gain but also prevent us from falling asleep – a healthy sleep can also help us lose weight.
7. Do not eat in sweatpants or leggings.
What is the first thing you do when you come home after a long day? Right, just take off your tight pants and put on comfortable sweatpants. The problem then only arises at dinner: When we wear pants with an elastic waistband, we often don’t even notice how much we’ve already eaten and how full our stomach actually is. Then we’d rather leave our jeans on for dinner and then enjoy twice as good an after-work feeling.
8. Tea or Coffee?
Whether you prefer tea or coffee – both preferences usually result from long-established habits. And often, one has certain prejudices or inhibitions towards the other hot beverage—also with regard to health and weight loss. Both can help you lose weight: green tea has been shown to prevent food cravings, while coffee stimulates digestion. Both also reduce the risk of heart disease. Instead of eliminating one of the two drinks from the menu, you can continue to enjoy them to the fullest and take a break or two on a stressful day to do something good for your body and soul.
9. Two things you should always carry along.
Water and a healthy snack: How often do we get hungry on the way? And then, we stop at the nearest kiosk to indulge in the large selection of chocolate bars and soft drinks. It is better to pack a large bottle of water and a banana, a bar, or another healthy snack in your handbag in the morning and be prepared for any short-term need.
10. Drinking red wine is allowed!
Wine drinkers: Allegedly, a glass or two of red wine in the evening is a real support on the way to a dream body. Studies have shown that women who regularly toast with the popular drink are less likely to gain weight than ladies who abstain entirely from alcohol. So you could enjoy your well-deserved glass tonight to the fullest.
Photo by Andres Ayrton from Pexels