Do a short workout from a video on YouTube.
“With YouTube, “You can type in pretty much any time interval and you’ll find a guided workout.”
The best part of these workouts is that they’re free and you can customize them to your area of interest and time.
Fill up on fiber.
Like protein, fiber also helps with satiety.
Bellatti said, in general, any whole, plant-based food is going to have fiber. To get more fiber, he recommended eating fruits, vegetables, nuts, seeds, and whole grains. Lentils, black beans, almonds, split peas, broccoli, brown rice, sweet potatoes, avocados, and apples are all also high in fiber.
Take the stairs.
You don’t have to complete a full workout to burn calories. Changing your habits to take the stairs more often or walk instead of driving can have a big impact on your weight over time.
“If you’ve been sitting at your desk for more than two hours, take a brisk walk to get your body moving,” Stuart told INSIDER. Breaking up your day with short walks not only burns calories, but it could also lessen your risk of developing cardiovascular disease and other health problems associated with sitting for long periods of time.
Stop eating by the clock.
“I don’t like the idea that there is one-size-fits-all,” Bellatti told INSIDER. “Part of the success is not eating by the clock, or not eating by rules.”
Listening to our bodies is the most important thing, according to Bellatti. “Some days you might want a large dinner and other days you might just want a bowl of soup,” Bellatti told INSIDER. “As long as you’re honoring your hunger, meaning that you’re not just having a bowl of soup because you think you look bloated and you want to lose five pounds overnight.”
Paying attention to your hunger cues can help you eat more intuitively and make healthy eating a lifestyle that not only helps you lose weight but also keeps it off.