If you’re aiming to lose some weight, trying to change all your eating and exercise habits overnight can feel overwhelming. A more sustainable approach is often to start with a few small adjustments and gradually build from there. Here are some simple tricks and habits you might consider incorporating:
Consider Smaller, More Frequent Meals: Some find that breaking down their meals into smaller portions eaten more frequently throughout the day helps manage hunger and keeps energy levels steadier. This pattern might lead to feeling less ravenous at main meals, potentially reducing overall intake for some individuals.
Downsize Your Dinnerware: The amount of food we serve ourselves can be influenced by the size of our plates and glasses. Try using salad plates for your main meals instead of large dinner plates; a standard portion won’t look lost, potentially helping you serve less without feeling deprived. Similarly, using smaller glasses and mugs can subtly influence portion sizes for beverages.
Include Raw Foods at Meals: Make a point to have some fresh vegetables or fruit with most meals. A small plate of carrot sticks, celery, bell pepper strips, apple slices, or snap peas in the center of the table adds fiber, nutrients, and volume, which can help you feel fuller on fewer calories.
Keep Temptations Out of Sight (and Out of the House): It’s much easier to resist high-calorie treats like ice cream, chips, or rich pastries if they aren’t readily available in your home. Reserve these kinds of foods for occasional indulgences when you’re out.
Be Mindful of Pasta Portions (and Type): Standard serving sizes for pasta are often much smaller than typically served, especially in restaurants. Be aware of how much you’re eating. Consider swapping refined white pasta for whole-wheat, legume-based, or brown rice pasta options, which offer more fiber and nutrients.
Rethink Refined Breads: Similar to white pasta, breads and bakery items made from refined white flour can cause quicker spikes in blood sugar and offer less nutritional value than their whole-grain counterparts. Opt for whole-grain breads, like traditional rye or 100% whole wheat, more often.
Choose Whole Fruits Over Juice: While convenient, fruit juice lacks the beneficial fiber found in whole fruits. The juicing process can also diminish some nutrients. Juice concentrates sugars and calories – a glass of orange juice can have similar calories to eating two whole oranges but won’t keep you feeling full for as long.
Dress Salads Lightly: Be mindful of salad dressing amounts, as they can add significant calories and fat. Try asking for dressing on the side when eating out so you can control the amount. At home, consider simple vinaigrettes made with olive oil and vinegar or lemon juice instead of heavier, store-bought creamy dressings.
Enjoy Nuts Wisely: Nuts like almonds, walnuts, and pecans are packed with nutrients and healthy fats, making them a satisfying snack that can curb hunger. However, they are calorie-dense. Stick to a small handful (about 1/4 cup or 1.5 ounces) as a serving size to reap the benefits without overdoing the calories.
Sneak in Pureed Vegetables: Adding pureed vegetables like cauliflower, zucchini, or carrots to dishes like sauces, casseroles, or even mac and cheese can boost nutrient content and reduce overall calorie density without drastically changing the taste or texture. It’s a simple way to eat more veggies.
Incorporate Yogurt: Plain yogurt (Greek or traditional) is a great source of protein and calcium, and can contribute to gut health. Protein helps with satiety. Opt for plain versions to control sugar intake, adding fresh fruit for sweetness if desired. Be mindful of portion sizes, especially with higher-fat varieties.
Consider Grapefruit (with Caution): Grapefruit is a nutritious fruit. Some older studies suggested it might aid weight loss when eaten before meals. Crucially, grapefruit and its juice can interfere dangerously with many common medications. Always check with your doctor or pharmacist before adding grapefruit to your diet if you take any medication.1
Eat More Beans and Legumes: Beans, lentils, and chickpeas are inexpensive, versatile, filling, and packed with protein and fiber. They digest slowly, helping you feel full longer. While they can initially cause gas for some, this often lessens with regular consumption.
Try Starting Meals with Broth-Based Soup: Eating water-rich foods can increase feelings of fullness. Starting a meal with a light, broth-based vegetable soup can help reduce overall calorie consumption during the main course, compared to just drinking water alone.
Opt for Dark Chocolate: If you enjoy chocolate, choosing a small square or two of dark chocolate (70% cacao or higher) over milk chocolate is a better option. Dark chocolate contains antioxidants and less sugar. Enjoy it in moderation as part of a balanced diet.
Use Mayonnaise Sparingly: Regular mayonnaise is high in calories and fat. Consider using it less often, in smaller amounts, or swapping it for lighter alternatives like mustard, hummus, avocado, or low-fat plain yogurt in sandwiches and salads.
Include Fish Regularly: Fish, especially fatty fish like salmon, mackerel, and sardines, is an excellent source of lean protein and healthy omega-3 fatty acids, which benefit heart and brain health. Aim to incorporate fish into your meals a couple of times a week as a substitute for higher-fat meats.
Stay Consistently Hydrated: Drinking enough water throughout the day is vital for overall health. Starting meals with a glass of water can also contribute to feelings of fullness for some, potentially helping to manage portion sizes.
Practice Strategic Grocery Shopping: Your healthy eating habits start at the store. Plan your meals and make a shopping list focused on whole foods – lean proteins, plenty of fresh or frozen vegetables and fruits, whole grains, and healthy fats. Sticking to your list helps avoid impulse buys of less nutritious items.
Remember, consistency is more important than perfection. Implementing even a few of these small changes regularly can add up to significant progress over time.
