While a lot of people believe it takes a lot of effort to eat properly and lose weight effectively, certain tried-and-true eating strategies and habits can make a big difference. We spoke with a group of registered dietitians to determine which eating behaviors are most effective at reducing weight quickly. These consistent approaches, according to experts, can help you lose weight fast and keep you feeling good throughout the day by making a few dietary changes.
1 — Start your day with fiber.
Choosing the proper breakfast can help you avoid overeating later in the day by burning calories as soon as you open your eyes in the morning. A single mineral can make a significant impact, so it’s important to include it into your morning routine.
“Eating whole-grain breakfast meals can aid in weight reduction since the fiber keeps us satisfied and can actually help keep us fuller for longer periods, lowering our overall calorie consumption,” Dana Ellis Hunnes explained. “It also helps to maintain steady blood sugar levels, which aids in satiety.”
2 — Eat breakfast with coffee or tea.
After you’ve chosen your favorite fiber-rich breakfast, you’ll need to select the correct drink combination to maximize calorie burning. Fortunately, two popular early morning beverages are great for breakfast.
“Because tea or black coffee is essentially a calorie-free drink that is anti inflammatory and high in antioxidants that can help you lose weight, drinking it may assist you in losing weight,” Hunnes added. “When we drink coffee with a lot of extra high-calorie creamers and sweeteners, it’s basically turned into a high calorie bomb for our bodies (in the same way solid foods do), so it’s preferable to drink them black with very lightly sweetened with only a teaspoon of sugar.”
3 — Practice mindfulness while you eat.
Keeping track of how hungry you are throughout the day may help you avoid eating too much, and eating meals more slowly and mindfully could help you determine when you are full.
Mindfulness is a state of mind that focuses on being present in the moment—being aware while accepting your feelings, thoughts, and messages coming from your body. “When you are practicing mindful eating, it can have a beneficial influence on your physical and emotional health, as well as your food relationship,” Alyssa Burnison, MS, RD, LN added.
“You are more in tune with the body’s messages,” Burnison added. “It takes approximately 20 mins for your stomach to communicate with your brain that you’re full. When you take your time and pay attention to what you’re eating, you can tell when you’ve had enough and stop eating. You may eat less calories than if you ate quickly, possibly consuming more food than required.”