What you eat has a big impact on your weight, therefore it makes sense that if you are not seeing the weight loss results you were expecting then perhaps you are doing something wrong at mealtimes.
The following tips however could change that. Here are a few things that you should be doing each mealtime for weight loss.
#1: Drink some water
If you drink half a glass of water even before a morsel of food touches your cutlery then you will find that by the time you get round to eating your food you are already feeling a little full.
Obviously the fuller you feel while eating the less food and therefore calories you will consume.
#2: Eat more vegetables
If possible you should try to include some vegetables with every meal you eat.
Vegetables are high in the nutrients that your body requires, yet contain very few calories.
This means that you can eat enough of them to fill you up without causing too much damage to your daily calorie intake.
#3: Eat more fibre and protein
In addition to the vegetables it is also a good idea to add a little fibre and protein to your meal too.
The fibre once eaten will expand in your stomach so will therefore help to fill you up. It is also slow to digest so will keep you feeling full, which will hopefully help prevent food cravings between meals.
Protein can also fill you up, and is also slow to digest. The energy produced from protein is released slowly throughout the day.
Another reason why you should be eating plenty of protein when losing weight is that it can help maintain your muscles.
#4: Keep track of those calories
If you have decided on a number of calories that you should eat daily then it is no good not tracking how many you consume.
By tracking the calories you will be able to plan your meals accordingly.
When choosing how many calories you should be eating you will need to work out how many calories you need to maintain your weight. There are a variety of tools online that will help with this calculation.
Once this has been worked out, you should then try to reduce this number by 200-300 calories, but never going below 1,200 daily calories.
#5: Be mindful
If you tend to eat your food while watching TV, or doing something apart from concentrating on your food then you may find that you are consuming more than you should.
Eating without thinking about the food will result in your brain not even registering that you have eaten, so you may find that cravings are more prevalent.
When it is dinner time, switch off all distractions and sit down by a table to eat. Think about every mouthful and you will find that you will be more satisfied by what you have eaten.
#6: You don’t have to finish
Although you were probably told time and again by your parents that you have to finish your food this is not helpful in your adult life as you maybe consuming more than you need to.
Once you are full, stop eating. You don’t need to eat until you are bursting.
If there are leftovers, perhaps they could be stored away for use in a later meal. So don’t worry about wastage.