This is the magical trifecta to help you feel full and satisfied and to stabilize blood sugar levels. Choose lean proteins, whole grains, produce, and legumes for fiber and avocado, nuts, seeds, and olive oil for healthy fats.
Consuming more calories midday than at breakfast or dinner ensures you have enough time to burn all those calories. Think of lunch as about 40 percent of your total daily calories.
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Eat Until You're 80 Percent Full
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Down with the clean plate club! Instead of putting the fork down when your plate is empty, eat slowly, and pay close attention to how your belly feels so you can stop eating when you're satisfied but not stuffed.
To encourage you to eat veggies, fruits, legumes, and whole grains, pick one day a week to go vegan. Skipping meat, dairy, and eggs will allow you to focus on eating all those plant-based foods experts are always telling us to eat more of. Try these roasted sweet potato and black bean burritos.
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Swap Artificial and Processed Sweeteners For Natural Sources
Studies show eating artificially sweetened foods and beverages makes you feel more hungry, so you'll end up eating more total calories. As for refined white sugar, the more we eat it, the more we crave it — sugar addiction is real! Plus studies show eating sugar actually ages you and has been linked to cancer, liver damage, heart failure, and other serious conditions. It can also make you feel bloated and foggy-headed. Avoid the obvious culprits such as candy, desserts, and soda, and also avoid processed foods, as these contain tons of hidden sugars. When sweet cravings strike, go for fresh or dried fruit or these healthy dessert recipes like date-sweetened cookies.
Choose one day a week where you can devote a few hours to plan, shop, and prep meals and snacks for the week. You'll not only save time and money, but you're more likely to stay on the healthy path once you have that intention set for the week.
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Put Down the Salt Shaker
Image Source: POPSUGAR Photography / Sheila Gim
Too much sodium not only affects your blood pressure, but it can also damage your organs and tissues and cause that bloated feeling that leaves you feeling sluggish and uncomfortable. Aim for no more than 2,400 mg a day (under 1,500 mg is even better) by avoiding processed foods that are high in sodium — make sure to read the labels because even bread, dressings, and sauces can contain obscene amounts. And don't reach for the salt shaker out of habit. Season your food with fresh herbs or garlic instead. Also go for unsalted nuts and seeds and the butters made from them.
Don't give any foods up completely. Denying yourself the bites you crave can backfire, causing you to feel deprived, resulting in bingeing and feeling depressed. So make a point to keep yourself happy and your cravings satisfied by allowing a small treat every day, such as a square of dark chocolate or a small glass of wine.