It can be difficult to stick to a regular diet and exercise program while deployed overseas.
However, there are many practical ideas that will enable you to consume fewer calories easily. These techniques can help you reduce your weight, as well as prevent weight gain in the long term. All of these suggestions are explained in plain English on weight and weight loss. None of them require dieting or exercise. They are based on scientific facts.
1. Chew Thoroughly and Slow Down
Your mind needs time to process that you’ve had enough food. Chewing your food thoroughly helps you eat more slowly, which is associated with smaller portions and greater fullness. This, in turn, leads to less food consumption.
Finishing your food faster can affect your weight. A new study of 23 observational studies discovered that faster eaters were more likely to gain weight than slower eaters. Fast eaters are also much more likely to become obese.
Eating slowly may encourage you to focus on chewing each bite. Eating your food slowly can increase your satiety and help you avoid gaining weight. It is a useful way to reduce weight and stay healthy.
2. Use Smaller Plates for Unhealthy Foods
The typical daily menu size has increased considerably in recent years. Using a smaller plate may cause you to eat more by leading you to believe you are consuming more.
On the other hand, a larger platter can make a smaller serving look larger, allowing you to serve more food (five, six). You can serve healthy food on larger plates and unhealthy food on smaller plates.
Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to eat unhealthy foods from smaller plates, causing you to eat less.
3. Eat Plenty of Protein
Protein has a rich impact on appetite. It can make you feel full, reduce hunger and help you eat fewer calories. Since protein affects hunger and fullness hormones such as ghrelin and GLP-1, it may indicate that protein influences weight loss.
A study by Researchers found that increasing protein intake from 15% to 30% of calories helped participants consume 441 fewer calories per day and lose 11 pounds over a period of 12 weeks, on average, without consciously restricting any foods.
If you presently consume a grain-based breakfast, you should consider switching to a protein-rich meal, such as eggs. In one study, overweight and obese women who ate eggs for breakfast had fewer calories at lunch compared to those who ate a grain-based breakfast.
What they were doing for the rest of the day and what they ate during the next 36 hours were less. Some examples of good protein-rich foods are chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds. Protein consumption has been linked to weight loss, with or without exercise.
4. Store Unhealthy Foods out of Sight
Seeing unhealthy foods visible in the kitchen can lead to increased hunger and cravings, leading to you to eat more calories. This is also related to weight gain. One study discovered that if high-calorie foods are more noticeable at home, residents may be more inclined to weigh more than people who store only a bowl of fruit on display.
Hide unhealthy foods out of sight, such as in cabinets or closets, so they are not visible to you when you are hungry. On the contrary, keep nutritious foods visible on your countertops and place those in the front of your Fridge.
If you keep unhealthy snacks on your kitchen counter, you’re more likely to eat them out of boredom or hunger. This can contribute to weight gain and obesity. It is better to keep healthy foods like fruits and vegetables visible.
5. Eat Fiber-Rich Foods
Fiber-rich foods increase satiety, helping you feel full for longer. Research also shows that a specific type of fiber, viscous fiber, is especially helpful for losing weight. It makes people feel satiated and decreases their appetite.
Viscous fibers form a gel with water and absorb nutrients faster. This slows gastric emptying and promotes nutrient absorption. Viscous fiber is found in only plant foods. Examples are beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.
A weight loss supplement called glucomannan is very high in viscous fiber. Viscous fiber is particularly effective at reducing appetite and food intake. It forms gel that slows digestion.
6. Drink Water Regularly
Drinking water can help you lose weight and consume less, especially if you drink it before a meal. Another study in adults showed that drinking half a liter (17 ounces) of water thirty minutes before meals decreased appetite and lowered calorie intake.
Dieters who consumed water before their meals lost 44% of their total weight over a 12-week period compared to those who did not. If you drink calorie-heavy beverages such as soda or juice and replace them with water, you may have an even greater effect. Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.
7. Serve Yourself Smaller Portions
Portion sizes have risen over the past few decades, especially at restaurants. Larger portions make people eat more and can consequently result in an increase in weight gain and obesity. A study in volunteers found that doubling the size of a dinner appetizer increased calorie intake by 30%.
Serving yourself only a little less may allow you to consume fewer calories. And you probably wouldn’t even feel the difference. Larger portions have been associated with obesity and may encourage adults and children to consume more food.
8. Eat Without Electronic Distractions
Focusing on what you eat can help reduce your caloric intake. Those who are eating while watching television or playing computer games may fail to know how much they are eating because of distracted eating. This can lead to overeating. A review of 24 studies showed that distracted eaters consumed an average of 10% more food during a mealtime.
Preventing mindless eating throughout the day will also have a greater effect on what you eat later in the day. Those who were inattentive during a mealtime consumed 25% more calories at later meals than those who were attentive.
If you are prone to eating while distracted and regularly consume meals at restaurants or on television, you may inadvertently consume more calories than you need. These additional calories have a significant impact on your weight over time. Eaters who eat while distracted are more likely to overeat. Paying attention one’s meals may help one consume less and lose weight.
9. Sleep Well and Avoid Stress
When it comes to health, people often neglect sleep and stress. Both are influential on your appetite and weight. Having these hormones fluctuate can elevate your hunger and cravings for unhealthy food, resulting in higher calorie intake.
Sleep deprivation and stress can lead to an increased risk of several diseases, such as type 2 diabetes and obesity. Chronic sleep loss and stress may even increase your risk of type 2 diabetes. Poor sleep and stress may cause you to eat too much, causing you to gain weight.
10. Eliminate Sugary Drinks
Added sugar may be the worst ingredient in the contemporary diet. Beverages such as soda are associated with an increased risk of many diseases. It is easy for indulging on excess calories from sugary beverages because liquid calories do not affect fullness in the same way as solid food does.
Avoid drinking soda and fruit juice entirely, as these drinks are just as high in sugar as soda. Try substituting fruit juice for soda, but be aware that fruit juice still contains significant amounts of sugar.
Safe alternatives are water, coffee and tea. Sugary drinks may increase the risk of weight gain and serious health issues. Your brain cannot register liquid calories in the same way as solid foods, increasing your food intake.
11. Serve Unhealthy Food on Red Plates
Using red plates is one unusual way to reduce food waste. Research indicates that this technique appears to work with unhealthy foods as well. Another study discovered that volunteers ate fewer pretzels from red dishes than from white or blue ones. We link the color red with safety signals and artificial warnings. Red plates can help you consume fewer unhealthy foods. This could be because red color causes a stop response.