Pay attention to what and how much you eat. Eating mindfully can help you recognize hunger and fullness cues, which may lead to reduced calorie consumption.
Drink water before meals. This can help you feel fuller and reduce the chances of overeating.
Lack of sleep can disrupt hunger-regulating hormones and increase appetite. Aim for 7-9 hours of quality sleep each night.
Chronic stress can lead to emotional eating and weight gain. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.
Whole foods like fruits, vegetables, lean proteins, and whole grains are more filling and nutritious compared to processed foods that are high in sugar and unhealthy fats.
Fiber-rich foods like beans, lentils, whole grains, and vegetables can help you feel full and satisfied, leading to reduced calorie consumption.
Some people have success with intermittent fasting, where they cycle between periods of eating and fasting. This can reduce calorie intake, but it's essential to do it under the guidance of a healthcare professional.
Sugary drinks like soda and fruit juices can add significant calories to your diet without making you feel full. Opt for water, herbal tea, or other low-calorie beverages.