1. Eat more slowly.
A study by researchers at the University of Rhode Island investigated the relationship between how quickly one eats and the amount of food they consume, found that fast eaters consumed a whopping 55% more food per minute compared to the slow eaters.
Slowing down helps you counter this by allowing your body’s satiety cues to function properly. This means setting aside 15 to 20 minutes to eat your meal. Savor how your food smells and tastes, chew mindfully, breathe and give yourself room to feel filled up.
2. Eat until you’re 80% full.
While it’s difficult to figure out exactly what 80 percent is, there’s a simple way to put this into practice: stop eating when you’re no longer hungry.
3. Plan out your meal.
Unplanned or random calories you eat haphazardly throughout the day can add up quickly, especially when they’re from multiple sources that you’re likely to forget about.
Here’s how I combat this issue: Plan out your meals! Use an app to track your calories or macros (protein, carbs and fats) or simple write down everything you eat for a few weeks. This way, if you’re overdoing it with one type of nutrient (carbs, for example), you’ll know immediately.
4. Learn how to time your fuel correctly.
Not all carbs are created equal or bad! Knowing which type of carbs to eat and when to eat them is crucial for fat loss.
Trade out foods with simple sugars for ones that are high in fiber and complex sugars, allowing them to be digested slowly for long-lasting energy.
5. Increase your protein intake.
Protein keeps your metabolism high, controls your appetite, helps you develop and maintain lean muscle and improves your fitness performance.
The American Journal of Clinical Nutrition reported that 60 overweight and obese people who were put on a high-protein diet over six months experienced double the fat loss of those who were put on a moderate-protein diet.
A simple rule of thumb to getting enough protein into your diet is to add a palm-sized portion of chicken, fish, beef or other protein source of your choice, to each of your meals.