The formula for weight loss is, by now, probably burned into your brain: Exercise more often and eat a healthier diet. But there’s good news if that sounds old hat to you. Sleep, stress levels and even your plate size can affect your weight-loss efforts if you’re doing them the right way. Try these nine strategies to reach your goals faster.
1. Eat (and only eat) at meals
When was the last time you had a meal and focused only on the food and the company? If you typically eat while working on a computer, answering texts, watching TV or even reading a book, it’s time to stop. British researchers reviewed 24 studies on distracted eating and found that not only do multitasking eaters consume more at their meals, they eat even more later on. “When you are eating, just eat,” says Mike Roussell, PhD, author of “The MetaShred Diet.” “This will help your body cognitively process the amount of food that you are eating, making you more satiated at the end of the meal.”
2. Buddy up
We all get by with a little help from our friends: “There’s nothing like the support of another person to help you reach your goals,” says Keri Gans, RDN, author of “The Small Change Diet.” “You are more likely to hit the gym if you know your friend is counting on you.” And you can also team up to healthy cook meals together, whether you’re cooking for one or the whole family.
3. Shrink your plate
Halving the size of your plate can help you eat 30% less food, according to research by Cornell University’s Food and Brand Lab. The study authors say you naturally serve yourself less with a small plate or bowl.
Read the full story on MyFitnessPal.com.