Pay attention to your food while eating. Avoid distractions like TV or phone screens.
Drink a glass of water before meals. This can help you feel fuller, potentially leading to reduced calorie intake during the meal.
Include a combination of protein, healthy fats, and fiber in each meal. This trio helps keep you satisfied for longer periods.
Start your day with a protein-rich breakfast. Protein helps control hunger and may prevent overeating later in the day.
Use smaller plates and bowls to control portion sizes. Research suggests that people tend to eat less when using smaller dishware.
Chew your food slowly and thoroughly. This not only aids digestion but also gives your body more time to signal when you're full.
Choose whole, minimally processed foods. Whole foods are often more nutrient-dense and can help regulate hunger and support overall health.
Increase your fiber intake by incorporating fruits, vegetables, whole grains, and legumes into your meals.
Plan healthy snacks between meals to prevent excessive hunger and overeating during main meals.
Prioritize good sleep hygiene. Lack of sleep can disrupt hunger hormones and lead to increased cravings for unhealthy foods.