Portion Control
Portion control is a surefire way to be able to eat most of your favorite foods in moderation while continuing to lose weight. The idea is that each food group is consumed in predetermined portions so that you can make sure you’re meeting your macros and eating the foods you love without overdoing it. One easy trick to enhance your plate when practicing portion control is to prioritize vegetables and then add the rest of your foods afterwards. Registered dietitian Dawn Jackson Blatner explains to Health, “Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fiber and nutrients to pasta and stir-fries.” You can still eat delicious and hearty meals, just make sure to balance them out with a solid serving of greens as well.
LISS
If running isn’t your forte then this form of exercise might just be the thing for you. LISS, otherwise known as low intensity steady state exercise, is a form of cardio which is far less demanding on the body than a higher intensity activity like running or interval training, but is just as effective. While you do have to invest more time in your LISS activity, such as a long bike ride or walk, this form of exercise has proven to be just as useful for weight loss without putting too much strain on your body. PT Kayla Itsines tells Women’s Health, “In order to metabolise fat the body needs oxygen and the lower the intensity, the more oxygen is available to be used by the body to break down fat. When you're jogging or sprinting, less oxygen is available meaning that your body will use other energy sources, such as carbohydrates, for energy instead of fat.”
Healthy Swaps
While a well-balanced diet does allow for you to eat your favorite foods in moderation, there are some smaller swaps you can make which will overall add nutritional value to your diet, minimizing empty calories and effectively keeping you full for longer. Trading out white bread and pasta, otherwise known as refined carbs, for a whole wheat option will provide your body with more fiber which is ideal for increasing satiety and improving your digestion. White carbs have been heavily processed to remove all of the valuable nutrients that make carbohydrates good for you in the first place, so you will be better served with a wheat or multigrain choice which tastes virtually the same.
Hydration Is Key
One of the easiest ways to lose weight without any effort is to prioritize your hydration throughout the day. Drinking enough water is vital for keeping your body functioning, but it can also help you minimize overeating and keep you full for longer. According to Medical News Today, “A person may also think that they are hungry when they are actually thirsty. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking. 50 overweight females drank 500 milliliters (mL) of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water consumption, for 8 consecutive weeks.” The next time you find yourself reaching for a salty snack, have a glass of water first to make sure you’re actually hungry before proceeding.