Most people find the idea of going on a diet in order to shed weight an intimidating concept due to the impression that one has to be cut down on food intake and put several of their favorite foods “off limits.” While many fad diets promote concept of food deprivation for faster results, it would not lead to long term weight loss because eventually cravings and slow metabolism will bring back all the lost weight. Breaking up all ties with pizza, ice cream, and all your pleasure foods forever seems like a daunting idea, but you do not have to deprive yourself of good food, just by going on a weight loss diet. Find such diets on Rati Beauty app to lose weight that promote eating the right kind of food to shed extra fat layers. The glitch with following a deprivation diet is that you would get off the diet sooner than you think and that’s why we have listed out ways to eat less without feeling deprived.
1. Eliminate Processed Foods: If you crave for unhealthy food all day long, blame it all on processed food with high sodium, artificial flavours, sugar, transfat, and other unhealthy ingredients that trigger the release of “feel good hormones” from the reward center of the brain, increasing frequent cravings for such food, without taking into consideration whether you are actually hungry or in need for energy through food or not. Say no to processed food and switch to whole foods instead.
2. Switch to Foods that Would Fill you Up and Suppress Appetite: If hunger pangs are standing between you and your ideal weight, check out this list of Top 45 Foods To Suppress Appetite and Reduce Hunger naturally.
3. Sleep for at Least 7 Hours Each Night: Sleep deprivation, sleeping for less than 7 hours, has been found to trigger cravings for unhealthy food and increase the levels of hunger hormone “ghrelin” the next day. If you have been waking up extremely hunger or “hangry” (hunger + anger), blame it on sleep deprivation. Make a conscious effort to sleep for 7 hours or longer to calm down out of whack hunger hormones.
4. Picking Food that would Keep you full for Longer: Start your day with a protein-rich breakfast, include fiber and healthy fats in other meals because it has been proven through studies that protein, fiber, and healthy fats keep you satiated for long, curbing appetite, and unnecessary hunger pangs.
5. Eat from 8 Inch Meal Plates: It’s a fact that bigger the plate, the larger is the room for more food to be served. Switch your meal plates from 10 inch dinner plate to 8 inch small plate, and you would be able to finish everything that’s there on the plate without overeating or feeling deprived.
6. Fill Half of your Plate with Vegetables: When you fill half of your plate with vegetables, you would feel fuller with just a few calories.
7. Pause in Between Bites: When you eat food slowly, paying attention to each bite, the body aptly processes fullness signals and you wouldn’t be overeating. When you sit down with a meal, make sure you are putting the fork/knife or spoon down when you are 80% full. Our brain is quite slow in processing fullness signal and takes about 20 minutes to send the satiety signal to the tummy. It’s an effective strategy to reduce calories and lose weight.
8. Cheat Meal is a Must: A good weight loss diet would encourage you to indulge in a cheat meal once a week, so does the Rati Beauty weight loss diet, because cravings are completely natural and it’s okay to indulge in high-calorie food once in a while because it resets a sluggish metabolism and also helps to stick to the diet better.
9. Don’t Confuse Thirst with Hunger: Since the body cannot properly differentiate between hunger and thirst signals, we tend to confuse “thirst” for hunger, and turn to food to curb hunger pangs, adding unnecessary calories that are hard to burn off at the end of the day. That’s why, stay hydrated always! Drink a full glass of water upon waking and sip on water through the day, not stopping at 8 glasses a day. Keep a bottle handy at all times and keep refilling it through the day. By doing this, you would notice less hunger pangs.
10. Reduce Stress: Just like sleep deprivation, there’s another factor which can make your appetite ravenous, and it’s chronic stress. Anxiety, stress can trigger overeating, binge eating, and emotional eating, all of which can lead to weight gain. Find ways to de-stress, go for a walk when you feel stressed out, or indulge in an activity to take your mind off.
Hope these tips would help kickstart your weight loss journey smoothly and on a high note. 🙂