- Invest in a water bottle.
When you don’t drink enough water, your body can confuse hunger with thirst. This is why increasing your water intake can affect how much food you think you need to eat during the day. If you have trouble drinking enough water throughout the day, there are a couple of ways you can remind yourself. First, carry a water bottle so you always have a physical reminder to drink.
Second, set goals for yourself throughout the day. It is a good habit to start your day by drinking a glass of water and having a glass of water about 30 minutes before each meal or snack. This habit can curb your appetite. Remember the rule of drinking half your weight in ounces to adequately hydrate your body. Space your fluid intake over the day so the water you drink has a chance to be used by your body cells.
2. Eat more fat.
Fats in your diet are probably the most misunderstood food element. Fats in your diet increase satiety and prevent bingeing later.
Healthier fats are the nutrient-rich plant-based fats. These fats, known as polyunsaturated and monounsaturated fat, can be found in avocados, olives, nuts, and fatty fish like salmon.
3. Pay attention to the texture of your food.
If you’ve ever found yourself at the bottom of a pint of ice cream, you’re not alone. Ice cream is one of the easiest foods to overeat because of its soft texture.
Foods such as ice cream or mashed potatoes are easy to overdo is because the texture is such that it’s very easy to just keep eating spoonful after spoonful. Eating raw vegetables in comparison require more time to chew so it is unlikely you will overdo eating raw vegetables.
4. Get more sleep.
Not getting enough sleep can raise your stress levels, weaken your immune system, impair your memory, and increase your risk for depression, according to the American Psychological Association. It can also cause you to put on weight.
With lack of sleep, your levels of the stress hormone cortisol rise. Our bodies try to fight cortisol by eating fat- and carbohydrate-rich foods. These foods trigger the release of a chemical called serotonin which helps calm us down.
5. Make plans that don’t revolve around eating or drinking.
You don’t have to go to bars or restaurants with friends to have a good time. There are plenty of other ways you can be social and burn calories at the same time.
Sightseeing and visiting nearby museums, zoos, aquariums, or amusement parks can help you get in your steps without even realizing it. If it’s a sunny day, go for a walk, hike, or bike ride at a local park. If you’re more of an adventure seeker, you can burn some serious calories rock climbing, paddleboarding, kayaking, bowling, boating, or ice skating.
6. Prepare breakfast ahead of time.
Breakfast is dubbed the most important meal of the day for a reason. It kick-starts your metabolism, helps you focus, and has been shown to help prevent weight gain.
Despite these benefits, people tend to skip breakfast because they’re pressed for time. She pointed out that breakfast doesn’t have to be time-consuming, especially if you prepare something ahead of time. Egg-based recipes stocked with vegetables are filling, protein-rich, and last all week. They can be prepared in as little as 15 minutes.