Weight loss isn’t easy (if it were, we wouldn’t have a billion different diet plans and products to waste our money on). But even the smallest weight loss tricks or mind hacks can make a big difference when it comes to sticking to your diet or weight loss plan. Here are 10 such tricks you can easily incorporate today.
10. Fool Yourself with Your Plates and Glasses
A simple change in your dinnerware can trick you into eating less: With smaller plates, portions look larger, and with taller, thinner glasses, beverages seem bigger (a trick restaurants like to pull on us too). The color of your plate might matter too; choose plates in a color that contrast the foods you normally eat.
9. Choose the Best Alcoholic Beverages (in Terms of Calories)
8. Have Salad Dressing and Other Sauces on the Side
This is one of the tiniest changes you can make that can still make a difference: Order sauces and dressings on the side. Don’t be afraid of coming off as a picky eater like Meg Ryan’s character in When Harry Met Sally. With the dressing or sauce on the side, you control how much gravy or dressing you consume.
7. Imagine You’re Going to Eat More Than You Want To
Your imagination could be a powerful tool to prevent overeating. One studyfound that people who visualized eating a lot of M&Ms before snacking ended up eating fewer of them than the control groups. Apparently, imagining overindulging makes us less motivated to eat more when we actually eat.
6. Put a Mirror on Your Fridge
Another study suggests keeping a mirror in our kitchen can trick us into eating healthier and losing weight, because it forces us to pause before making food choices.
5. Try Intermittent Fasting
With intermittent fasting, you eat your normal types and amount of food you regularly do—just within a smaller time frame. This is easier than counting calories or radically changing your diet, and some have found intermittent fasting has helped them reduce body fat and increase strength. If the limited time window is too difficult, consider a two-day diet, perhaps cutting out carbs on those two days for effective and lasting weight loss.
4. Make (Relatively Painless) Food Substitutions
Simple food substitutions can help you cut calories and fat while satisfying your cravings. Use Cravings 911 to find healthier alternatives to commonly craved foods like chips or ice cream to stock up on or take a look at the “Eat This Not That” series of books.
3. Sneak in More Vegetables
You know what most diets boil down to? Three words: Eat more vegetables. That might not be a simple mind hack, but you can trick yourself into eating more vegetables by doubling the veggies in any recipe, The Kitchn suggests.
2. Drink More Water
Water is the best thing we can put in our bodies—and it’s great for weight loss. Drinking water before a meal can reduce hunger. If you find water boring, you can still learn to love it and trick yourself into eating more every day. Weight loss or not, it’s good for you!
1. Be More Mindful When You Eat
Mindfulness is an effective technique for all locations of our lives, consisting of how we eat. Simply paying more attention to our food when we consume can maintain us from self-sabotaging our diet plans. A couple of tricks to be more alert: look closely at what you’re eating and consider the dish descriptively, do not do anything other than consume throughout your dish, consume extra slowly, as well as put your fork or spoon down between bites.
With these tricks, you might in fact eat less and eat better without really discovering.