How you eat is as important as what you eat. So if you’ve been training hard and trying to eat well without any success on the weight-loss front, try making these small yet effective adjustments to your daily diet and see how you can start dropping kilos:
1. SLOW DOWN
American research has shown that taking your time and being more mindful of every bite means you typically eat 10% fewer kilojoules per meal.
2. STOP WHEN YOU FEEL ALMOST FULL
A Japanese study found that people who put their knife and fork down when they felt 80% satisfied consumed 1 890 fewer kilojoules over the course of a day.
3. CONCENTRATE FULLY
Distractions, such as eating while reading or watching TV, mean you consume up to 10% more kilojoules.
4. COOK MORE AT HOME
A US study found people who cooked at home six or seven evenings a week ate 630 fewer kilojoules and 20g less sugar per day, on average, than those who rarely cooked from scratch.
5. HAVE THREE MEALS A DAY
Research by the University of Missouri in the US found people who ate three meals a day reported feeling fuller and less hungry than those eating six smaller meals with the same kilojoules.
PHOTO: iStock/baona
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