18 small changes you can make every day to lose weight

24.04.2018 00:18

ways to lose weight drink water.JPG Cameron Evans/INSIDER

Losing weight may seem like a daunting process that requires long workouts and carefully planned meals. Although those things certainly play a big role in the process, there are many same changes to your lifestyle that can help you shed pounds.

To find out the little things you can do each day to lose weight, INSIDER spoke with registered dietitian-nutritionist Lisa Moskovitz, the CEO and founder of the NY Nutrition Group, registered dietitian-nutritionist Whitney Stuart, the owner of Whitness Nutrition, and registered dietitian-nutritionist Andy Bellatti, the strategic director of Dietitians for Professional Integrity. Here are their suggestions.

1. Invest in a water bottle.

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When you don't drink enough water, your body can confuse hunger with thirst. This is why "upping the water intake can have a huge impact on how much you eat during the day," as Moskovitz told INSIDER.

If you have trouble drinking enough water throughout the day, there are a couple of ways you can remind yourself. First, carry a water bottle so you always have a physical reminder to drink.

Second, set goals for yourself throughout the day. Moskovitz recommended starting the day with a glass of water and having at least two cups before each meal or snack. "Not only will that help curb your appetite a little bit right before you eat, but it's a good way to remember to drink first," she told INSIDER.

2. Eat more fat.

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Fat is often a feared food group, but Stuart told INSIDER they increase satiety and prevent bingeing later.

Of course, some fats are healthier than others, so when adding fat to your diet, Stuart said it's best to go for nutrient-rich plant-based fats. These fats, known as polyunsaturated and monounsaturated fat, can be found in avocados, olives, nuts, and fatty fish like salmon.

3. Pay attention to the texture of your food.

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If you've ever found yourself at the bottom of a pint of ice cream, you're not alone. Bellatti told INSIDER that ice cream is one of the easiest foods to overeat because of its soft texture.

"One reason why things like ice cream or mashed potatoes are easy to overdo is because the texture is such that it's very easy to just keep eating spoonful after spoonful," Bellatti told INSIDER. "Whereas, if you eat raw vegetables, you have to chew them longer."

That's not to say that you can't enjoy foods like ice cream or mashed potatoes, but it's important to be mindful while you're eating them.

See the rest of the story at Business Insider

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