1. Have at least 1 glass of water with EVERY meal.
It's pretty common to have something to drink with every meal so instead of going for a beer or a soft drink, opt for a glass of water to keep you hydrated and to keep you feeling just that little bit fuller! 0 calories and will take up plenty of space in your stomach giving the illusion of being fuller than you actually are.
2. Put labels on the snacks!
Communal snacks are the downfall of every person sharing a living space with people that aren't on the same fitness journey as their housemates. One trick I've found that works well is putting labels on them to show who's allowed to eat it. Seeing that label every time you reach for it is a deterrent as it reminds you that it's not yours but more importantly, it reminds you that you're trying to eat better.
3. Chew at least 32 times before you swallow your food.
Chewing your food stimulates gut hormones such as leptin to tell our brains that we are full. If you eat too quickly, you risk overeating by being too quick for the signal to travel!
4. Use your Food diary!
One of the biggest parts of hitting your goal whether it be weight loss or muscle gain is ensuring that your body is getting the right fuel and enough of it! Keeping track of what you're eating makes sure you're keeping to your macros and also forces you to hold yourself accountable for everything that goes into your stomach, good and not so good.
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*Disclaimer: Individual results vary based on agreed goals. Click here for details.