If you thought that skipping meals, taking supplements, and hard-core dieting were the only ways to hit your goal weight, think again.
Weight loss looks different for everyone, but studies show that making little changes to your lifestyle is much more effective than the extreme measures some take to shed pounds. The only problem people consistently have is figuring out where and when to start.
Break down these goals into daily habits like cutting 50 calories here and making a healthy swap there, and suddenly it’s simple to slim down and slash your risk of diabetes. Use these Eat This!-approved, science-backed diet hacks to dodge hundreds of calories by the end of the day and lose weight quickly and easily. Need recipes to go with your new lifestyle? Don’t miss the 7 Breakfasts a Dietician Swears By.
Eat The Whole Thing
Stop with the sipping! A study found that swapping three glasses of fruit juice a week with three servings of whole fruit was associated with a seven percent risk reduction for Type 2 diabetes, so next time you’re reaching for that waist-widening bottle of apple juice, grab a Pink Lady from the fruit bowl on your way out the door instead.
Use Smaller Bowls
Save big bowls for your Chipotle order, because it’s time to update your at-home dishware. People who are given larger bowls serve and eat 16 percent more than those given smaller bowls. Think about it, if your bowl fits two scoops of rice, you’re going to go back for that second spoonful. If it doesn’t you’ll stick with one. You can easily take advantage of the visual illusion by using belly-friendly mini bowls.
Unplug Before You Chow Down
Resist the urge to eat or drink while you’re watching Netflix or checking your email. While it’s tempting to have a TV dinner or watch that episode you missed during lunch in the breakroom, a American Journal of Clinicial Nutrition study showed that people who eat while distracted eat 10 percent more in one sitting that they would otherwise.
Eat Before You Eat
Are you the type to starve yourself all day to save calories and prepare for the burger and fries you know is coming at lunchtime? Turns out, you’re making a huge mistake! No matter what meal you’re eating, order an app beforehand. Eating an appetizer of a broth-based soup or even an apple can reduce total calorie intake over the course of the meal by up to 20 percent, according to studies done by Pennsylvania State researchers.
Just Add Cinnamon
There are many advantages to spicing up your life and your food, and one of those advantages is that it helps naturally balance your body. Adding a heaping teaspoon of cinnamon to a starchy meal (like oatmeal at breakfast) may help stabilize blood sugar and ward off insulin spikes that lead to hunger, cravings, and weight gain, according to a study published in The Journal of the American College of Nutrition.