These are my own little tricks that have helped me in the past and will help me again on my current journey.
-Choose your condiments wisely. Forgo the butter and mayo, even if it's organic. Butter is 40-50 calories per teaspoon. Mustard is zero. I'm not saying never eat fats! But if you're used to loading up the butter or mayo on sandwhiches 4-5x per week, you'll save 50-150 calories per day with one simple switch. Times that by 5 and you'll have eliminated up to 750 calories in a week without really trying! Win.
-Hot broths/soups/teas help you feel full. Cold teas/water burn more calories.
-Squeeze exercise into your everyday life. Waiting for food to heat up? Do 20 squats. Live within 30 minutes of work? Skip the vehicle and bike or walk instead (weather permitting). Watching tv? Do wall push ups or lunges during the commercials.
-Eat mindfully. When my Danish aunt first came to Canada, she kept putting her fork down after every bite or two. We were a bit puzzled, thinking maybe the food was not to her liking, so we finally asked if she was enjoying it. She was as perplexed at us as we were at her, because she was eating mindfully. To her, shovelling food down like a typical North American is rude and leads to poor digestion. How true! Time yourself eating dinner for a week. Chances are you're filling your stomach in less than 10 minutes and jumping right into dessert. Try putting your fork down after every 2 bites and make sure to chew eat bite at least 12 times. And never eat dessert within 90 minutes of dinner! You'll start to recognize true fullness. (It takes 30 minutes for your stomach to determine if it is satisfied. If you don't give yourself enough time to eat, you bypass the limit without noticing)
-Another dinner tip...eat on a small plate! Put high calorie foods on the smallest plates you have and eat your veggies on large plates.
Plate size illusion
Scientific research findings on mindless eating
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