1) Meal Prep
Take 15 minutes out of one day of your choice (for example Sunday) to plan a 7 day meal plan and grocery list. Next, plan the day and time you will go grocery shopping. Having a plan greatly reduces your chances of giving in and grabbing fast food on the way home when you already know what you’re cooking and have the ingredients.
2) Consume Complex Carbs vs Simple Carbs
Complex carbs take longer to digest than simple carbs, which helps keep you feel full longer. Simple carbs are digested quickly and can leave you feeling hungry soon after consumption. You don’t feel as satiated after consuming a bag of crisps than you do after a bowl of oats, right?
Examples of complex carbs: sweet potatoes, beans, peas, and whole grains, and oats.
Examples of simple carbs: chips, sodas, fruit juice, breakfast cereals, and packaged treats.
3) Eat High Protein Snacks Between Meals
Consuming high protein snacks, such as tuna on crackers, edamame, or Greek yogurt can improve appetite control, reduce consumption at a subsequent meal, and fill in nutrient gaps. Throw in a fruit or vegetable if you’re lacking in those at meal times.
4) Eat 6 Small Meals Throughout the Day
Eating small, frequent meals promotes satiety and allows for greater consumption of a variety of nutrients. Eating frequently throughout the day also encourages a person to eat until satisfied, not stuffed because their next meal or snack will be in 2-3 hours.
5) Choose Foods You Enjoy While Being Mindful of Portion Size
Eating is not only important physiologically, it’s important psychologically. If a person feels deprived of their favorite foods they may consume these foods in large quantities down the line or even every weekend. To prevent overconsumption and promote a healthy mind, enjoy the foods you enjoy, such as pizza and snack foods in moderation.