2. Use Smaller Plates For Unhealthy Foods
The typical food plate is larger today than it was a few decades ago. This is unfortunate, since using a smaller plate may help you eat less by making portions look larger. At the same time, a bigger plate can make a serving look smaller, causing you to add more food. You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.
Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume unhealthy foods from smaller plates, causing you to eat less.
3. Eat Plenty of Protein
Protein has powerful effects on appetite. It can increase the feeling of fullness, reduce hunger and help you eat fewer calories. This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds in 12 weeks, without intentionally restricting anything. If you currently eat a grain-based breakfast, then you may want to consider switching to a protein-rich option, such as eggs.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast. What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.
Adding protein to your diet has been shown to cause “automatic” weight loss, without exercise or conscious calorie restriction.