A serving of meat about the size of a deck of cards. A serving of fruit the size of a tennis ball A serving of vegetables around the size of a baseball A serving of carbs, like pasta or rice, the size of a hockey puck A serving of fats the size of a pair of dice
Incorporate some red pepper or spice into your dishes to help you reduce your appetite even more. Try to incorporate foods that have more than 3 grams of fiber per serving and no added sugars.
It usually takes about 20 minutes before you feel full. If you want seconds, try taking a short break before eating more. [8] X Research source Take time to savor the taste of your food with each bite to help you feel more satisfied. Avoid watching TV or other distractions while you eat since you’ll forget to pay attention to whether or not you feel full.
Try chewing a piece of sugar-free gum when you’re bored to help get rid of any food cravings. Write down the food you’re craving and how you’re feeling at the time. Once you put it down on paper, you’re more likely to identify the triggers you have that cause you to overeat. [11] X Expert Source Tara ColemanClinical Nutritionist Expert Interview. 22 October 2020.
Transfer unhealthy refrigerated food into opaque containers or aluminum foil wraps, and keep healthy alternatives in clear plastic wrap. Since you can easily see the healthier option, you’re more likely to eat it instead.
Try putting unhealthier foods on a red plate since studies have shown that it could make you eat less food. [15] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
You can always bulk cook all of your meals ahead of time so you can freeze the leftover portions to reheat later. Avoid going grocery shopping while you’re hungry since you’ll be more tempted to buy things that aren’t on your list.
It’s okay to have soda and sugary beverages in moderation, but try switching to plain water for most of your drinks during the day.
Try to find ways in your everyday life where you can burn calories. For example, take the stairs instead of riding in an elevator.
Some easy exercises you can do at home include push-ups, sit-ups, squats, and bicep curls with dumbbells. Vary what groups you work out each time so you don’t feel fatigued or strain your muscles. For example, you might work your arms and upper body on one day and focus on your legs and core the next day.
Just an hour of playing a game of basketball can help you burn 600–900 calories!
Sitting down for a long time can stop your production of lipase, which helps break down fats in your body.
An easy breathing exercise you can try is breathing in through your nose for 4 counts, holding your breath for 7 counts, and slowly exhaling through your mouth for 8 counts.
