To really change your eating habits for the better, try following these few simple tips…
1. Start your day with a protein-rich breakfast
You must have heard many times that it is not wise to skip breakfast. But if you eat a lot of protein for breakfast, you'll be doing your body the best possible service. What's more, research shows that a protein-rich breakfast helps people feel less hungry for the rest of the day.
"This is because such a breakfast significantly delays the feeling of hunger," says sports nutritionist Roberta Anding.
Have Greek yogurt or an egg omelet for breakfast before rushing out of the house.
"It's really easy to pan fry a few eggs with leftover vegetables. You can even make them ahead of time and keep them in the fridge," says Anding.
In the morning, stay away from pastries and various other foods rich in carbohydrates, which will only make you hungrier in a few hours.
2. Stop mindless feeding
"Food needs its time and place. If you're watching a movie or a game and you're snacking on something, you're not really aware of the food you're eating, you're just putting it in your mouth because it's available," says Anding.
Make it a rule to never eat while watching TV, and if you absolutely must chew something, try the bubblegum trick. Namely, if you have gum in your mouth, you will have to take it out of your mouth before each bite, which will remind you that you are unconsciously overeating again.
3. Make a shopping list
When it comes to healthy eating, the first step is to have a shopping plan.
"Make a shopping plan and stick to it. Also, set specific times when you will go shopping and avoid impulse buying and going to the grocery store when you are hungry," advises Glassman.
4. Drink more water
In addition to helping you stay hydrated, drinking more water will also help you keep your weight under control.
Anding explains that the stomach doesn't actually have a calorie sensor, just a sensor that tells it when it's full. If you drink some water before eating, you will alleviate the feeling of hunger because the stomach will "think" that the food has already arrived.
Moreover, research from Virginia Tech University showed that people who drank two glasses of water before eating consumed between 75 and 90 percent fewer calories during the meal.
5. Try something new
Just because you were once a picky eater, doesn't mean you'll be picky forever.
"Our tastes change, especially if you're open to new foods, textures, tastes and smells," says Nancy Farrell, a spokeswoman for the Academy of Nutrition and Dietetics.
Try a new recipe and embrace new foods and a new way of eating. You might like it.
6. Serve food on small plates
Research shows that people generally eat about 90 percent of the food served regardless of how big the plate was. If you take a smaller plate, you should also eat a smaller amount of food. Even a few centimeters smaller plate should mean a considerable difference in calorie intake.
"Psychologically, you won't feel deprived because you'll still have a full plate of food in front of you," Anding says.
7. Never eat snacks directly from the package
The same applies to various snacks. If you refrain from snacking directly from the bag, you will have better control over how much you actually eat. Even if it is an ordinary apple, cut it into pieces and put it on a plate. That way you will eat more easily and thoughtfully.
8. Ditch sugary drinks
Countless studies have shown how harmful sweetened sodas are. Such drinks increase the risk of obesity, heart disease, diabetes and even premature death.
"Many people I know consume over 500 calories a day with only sugary drinks," says Anding.
In addition to carbonated drinks, this category also includes various sweetened teas, coffees and sports drinks. Instead, drink plain or carbonated water. If you want, you can slightly improve the taste of plain water with pieces of fruit, reports Nezavisne.
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