These are effective ways to reduce your weight, as well as to prevent weight gain in the future.
1. Chew Thoroughly and Slow Down
Your brain needs time to process that you’ve had enough to eat.
Chewing your food better makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portions .
How quickly you finish your meals may also affect your weight.
A recent review of 23 observational studies reported that faster eaters are more likely to gain weight, compared to slower eaters .
Fast eaters are also much more likely to be obese. To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
2. Use Smaller Plates For Unhealthy Foods
The typical food plate is larger today than it was a few decades ago.
This is unfortunate, since using a smaller plate may help you eat less by making portions look larger.
At the same time, a bigger plate can make a serving look smaller, causing you to add more food.
You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.
3. Eat Plenty of Protein
Protein has powerful effects on appetite. It can increase the feeling of fullness, reduce hunger and help you eat fewer calories .
This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1 .
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds in 12 weeks, without intentionally restricting anything .
If you currently eat a grain-based breakfast, then you may want to consider switching to a protein-rich option, such as eggs.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast .
4. Store Unhealthy Foods Out of Sight
Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more.
This is also linked to weight gain .
One recent study found that if high-calorie foods are more visible in the house, the residents are more likely to weigh more, compared to people who keep only a bowl of fruit visible .
Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry.
On the other hand, keep healthy foods visible on your counter tops and place them front and center in your fridge.
5. Eat Fiber-Rich Foods
Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.
Studies also indicate that a special kind of fiber, called viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake .
Viscous fiber forms a gel when it comes in contact with water. This gel increases the time it takes to absorb nutrients and slows down the emptying of the stomach .
Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.
A weight loss supplement called glucomannan is also very high in viscous fiber.