4 Powerful Diet Habits that Add Up to Major Weight-Loss Success


7 Small But Powerful Diet Habits That Add Up to Major Weight-Loss Success
When it comes to weight loss, it's the little things that can really add up to make a big difference. Think "diet" and you might assume it requires a radical revamp of your life or misery-inducing restrictions. But when it comes to lasting weight loss, research shows you're better off making small, consistent changes rather than aiming for a major diet or lifestyle overhaul. The key is that the changes are practical and sustainable so that you can permanently adopt them into your everyday life. In one study, people who made tiny adjustments to their eating habits were able to stick to their new routines-and had more success slimming down compared to those who didn't incorporate the tips. To help shed pounds, without making any huge changes, follow these 7 easy habits for weight-loss success.
1. Eat Breakfast Every Day
Research shows dieters are more successful at losing weight-and keeping it off-when they eat breakfast. If you don't already eat breakfast, start. If you are already a breakfast eater, try eating the same breakfast multiple days each week. Repeating the same meals can help you shed pounds, according to research. One of my morning favorites: a whole-wheat English muffin topped with 1 tablespoon of peanut butter and ½ sliced banana. This meal delivers a modest 278 calories, along with filling fiber and protein. It's also portable and ready in less than 5 minutes, so forget about using any "I don't have time for breakfast" excuses.
2. Downsize Your Dish
Studies show that we eat less when we use smaller dinnerware. The theory is that our eyes get tricked into thinking we are eating more because our plate is full, making the food portions look bigger. The result: we are satisfied with less food. Try eating your meals on salad plates instead of larger dinner plates.
3. Trade Up Your Fork
It sounds counterintuitive, but research shows using a bigger fork and subsequently taking bigger bites can actually lead to eating less (apparently seeing yourself making a larger dent in the food on your plate can cue you to stop eating sooner). You'll increase the benefit by holding the fork with your nondominant hand to slow you down. Eating slower helps you consume fewer calories without you even realizing it.
4. Drink Lots of Water
You've probably heard it before but this is one diet-friendly adage that's tried and true, so start hydrating. Drinking 2 cups of water before eating a meal can help you lose weight. The water helps you feel full sooner, so you eat less and in turn weigh less.