These days, it seems everybody wants to lose weight. However, committing time to the gym can be difficult and memberships can be expensive. Illnesses, injuries, and disabilities may restrict some people regarding the exercises they can do. Fortunately, there are good ways to lose weight without constantly exercising or giving a chunk of your paycheck to a gym membership.
This doesn’t mean committing to an unnecessarily strict diet. In reality, if you deprive yourself, you’ll build up cravings and overeat. It’s better to use small plates for unhealthy foods and bigger plates for healthy ones. A small plate makes your serving size look bigger, so that sliver of cake will feel more satisfying. You can also divide your plate, ensuring that vegetables, fruits, and whole grains take up most of it.
Lean protein helps you feel fuller longer. In fact, one recent study found that increasing protein intake from 15% to 30% of total calories led to increases in weight loss for the participants. Try to eat eggs, lean meats, or even nuts at breakfast. This will help you eat fewer calories at lunch and dinner, painlessly cutting your overall intake.
Many doctors recommend drinking eight to 10 glasses of water a day, but most people find this daunting. The good news is that you don’t have to drink that much to lose weight. About 17 ounces an hour before each meal can gradually decrease your weight, because drinking water before meals decreases hunger. Additionally, you can drink water with meals instead of soda or juice. If this seems difficult, work up to it. Replace just one calorie-heavy drink with a glass of water each day and gradually phase out other drinks.
Use Red Plates
This sounds odd, but studies have found it may work to serve unhealthy snacks on red plates. Physicians aren’t sure why, but it could be because Americans associate the color red with “stop,” “danger,” and other warnings.
Be sure to chew slowly. This will help your body learn when it has had enough. Additionally, don’t stand to eat or eat in a vehicle if you can help it. Sitting down with your food will help you savor it and feel more satisfied.