1. Start with a balanced breakfast: Eating a breakfast that includes protein, healthy fats, and fiber can keep you feeling full and satisfied for longer periods of time. Try an egg white omelette with veggies, or Greek yogurt with berries and nuts.
2. Choose whole foods: Whole foods like fruits, vegetables, whole grains, and lean proteins are packed with nutrients and can help keep you feeling full and satisfied. They are also lower in calories than processed foods.
3. Drink plenty of water: Drinking water can help you feel full and avoid overeating. Aim for at least 8 glasses of water a day, and try swapping sugary drinks for water or herbal tea.
4. Plan your meals and snacks: Planning ahead can help you make healthier choices and avoid impulse eating. Try prepping healthy snacks like carrots and hummus, or apple slices with almond butter.
5. Avoid temptation: Keep unhealthy snacks out of sight and out of mind. If you’re craving something sweet, try a piece of fruit or a small square of dark chocolate instead of a candy bar.
6. Eat mindfully: Pay attention to your body’s hunger cues and eat slowly. This can help you avoid overeating and enjoy your food more.
7. Don’t skip meals: Skipping meals can lead to overeating later on. Aim for three balanced meals a day, and add in healthy snacks if needed.
8. Use smaller plates: Using smaller plates can help you eat smaller portions without feeling deprived. It can also help you feel like you’re eating more, even though you’re consuming fewer calories.
9. Get enough protein: Protein can help you feel full and satisfied, and can also help preserve muscle mass during weight loss. Aim for lean sources of protein like chicken, fish, tofu, or beans.
10. Don’t be too hard on yourself: Healthy eating is about balance, not perfection. If you slip up or indulge in a treat, don’t beat yourself up. Just get back on track with your healthy eating habits the next day.