Eat slowly. “I teach my clients to choose foods they like, taste each bite, and chew deliberately. I tell them to chew gently, swallow just when done, and repeat. Knowing we're full takes time. Slow eating lets us enjoy our food and get greater satiety cues.
2. Enjoy your food “We're told what to eat, and if we don't like it, we're less likely to form healthy habits. Try new produce. Learn to make flavorful, novel foods.
3. Journal daily gratitude Our eating habits can be linked to our emotions, whether we realize it or not. When anxious, we may eat to cope.
4. Cook and prep in batches “I batch cook my week's meals every Sunday. I mix oats, peanut butter, flax, and protein powder for breakfast and microwave with water.
5. Remember Weights “Weightlift or strength train two or three times a week. Using moderate to heavy weights for three or four sets of 10 to 15 reps with challenging weights builds muscle.
6. Get Enough Zs “Lack of sleep increases ghrelin and decreases leptin, which can lead to weight gain. Sleepless people seek salty and sugary foods.
7. Eat Meals “Remember, our body's main goal is survival. When deprived of calories, our bodies will cope to survive. We seek energy-dense foods because our bodies know them.
8. Hydrate. Research shows that participants who drank two glasses of water before meals dropped more weight and kept it off.
9. Trim calories, not flavor With tasty ingredients, a little goes a long way, decreasing meal calories without losing taste. Choose sharp cheddar over mild cheddar to use less and receive a lot of flavor without feeling deprived.
10. Plate Reorganization Half your plate should be veggies, quarter whole grains, and quarter lean protein. Change your plate's grains and veggies to see a difference.