Is it possible to lose weight without giving up food? This is a question that some of us will ask, and the answer is yes.
With a few changes to your behaviour you can experience some good results without making drastic changes to your diet.
Read on to see what changes we suggest that will really help you to reach your weight loss goals.
#1: Eat your food from a plate, not from a bag
If you tend to eat your snacks from a bag then it is likely that you are consuming much more than you need to.
This is because when you do not see the food you are eating it does not register that it is being consumed.
By putting all of your snacks onto a plate your brain can see exactly how much you are eating.
#2: Choose a small plate
It should come as no surprise really to hear that eating from a smaller plate will help to ensure you consume fewer calories than if you had eaten from a larger plate.
To make sure this tip is effective however, you will need to make sure that you do not stack your foods. You should also avoid going back for second helpings too.
#3: Use a blue plate
Research has shown that blue can help to curb your appetite, which makes it a good colour choice for your plates.
The same research found that those who used a red plate ate more, so try to avoid serving your food on this colour.
#4: Choose a tall, skinny glass
If you use a short, but wide glass then you could be pouring an extra 30% more into it.
This can make a huge difference if you drink a lot of soft drinks or alcohol as the calorie intake will be massive.
Instead choose to drink from a tall but skinny glass instead and you will pour less.
#5: Switch off the commercial breaks
Seeing commercials with food actually makes you feel hungry, so if possible switch them off or leave the room while they are on.
Unsurprisingly those TV cookery shows can also make you feel hungry, so no more Master Chef or The Great British Bake Off for you.
#6: Hide that junk food
“Out of sight, out of mind” is a good saying to have when it comes to junk food. So if you have any laying around then make the effort to put it away.
Similarly, if you want to promote the consumption of healthy snacks then you need to put them on display.
#7: Chew thoroughly
If you chew your food thoroughly you will slow down the speed that you eat.
This will give yourself chance for your stomach to send the signal to your brain that you are full, therefore helping to cut calories.
#8: Get more sleep
A lack of sleep can have a negative impact on the hormones that control your appetite.
Getting less than 7 hours sleep will leave you feeling more hungry the following day, and less able to resist those food cravings.
#9: Play a game
Taking your mind off food cravings can be as easy as playing a game of Tetris according to research carried out in a 2014 study.
Try it the next time you experience a food craving.
#10: Try to relax
Stress is another thing that can affect your hormones, which if you cannot take control of could result in weight being gained.
It is important to find out what is causing your stress and to try and address it. You should speak to a loved one or a therapist to discuss any issues.
Other stress relievers include; yoga, meditation and deep breathing exercises. Even having a night bubble bath or an hour alone to read your favourite book can do wonders for your stress levels.