#1 WHOLE FOODS
Eat mostly whole foods, i.e. foods that are minimally processed and have had a life.
#2 USE SMALLER PLATES
Using smaller plates and bowls will help reduce your portion sizes and also psychologically trick your brain into thinking that you’ve eaten more than you have.
#3 SLOW DOWN
Eat slowly and chew each mouthful of food at least 30 times. It’s known that it takes at least 20 mins for the brain to register that you’re full, so the slower you eat the less likely you will overeat.
#4 BLACK IS BEST
Drink black coffee to give yourself a boost of antioxidants and help with appetite suppression. Try not to drink coffee beyond 3-4 pm in the afternoon as it will interfere with your sleep quality.
#5 SLEEP
Sleep at regular times and try to get 7-9 hrs of sleep a night. It’s been shown that inadequate sleep raises cravings causing a greater likelihood to overeat and eat junk food. In addition to this, your body will burn less fat.
#6 GO GREEN
Eat more leafy greens. Good choices are Spinach, Bok Choy, Kale, Cabbage, Lettuce, etc. They’ll provide you with extra minerals and vitamins and extra fibre, keeping you more full.
#7 GO SOLIDS
Don’t drink your calories. Avoid or minimise fruit juices and sodas since these are often loaded with additional sugar and do nothing in terms of fullness.
#8 DAILY JOURNALING
Keep a journal of what you eat daily. It’s been shown that people who keep track of what they eat are less likely to overindulge. Taking pictures of your food might be a viable alternative.
