Losing weight gets hard sometimes, and it can be even harder getting the right mindset to stick to and follow through with goals. When starting a new diet there are many ways to stay on track, but sometimes they don’t always work. That’s why it’s essential to come up with some techniques that work best depending on the individual. The good news is on a high fat, low carb diet, eating foods high in fat and protein helps a person stay fuller, longer. It also eliminates a lot of temptation of eating high carb, sugary foods. No diet is foolproof, however, and that’s why it’s still important to figure out some techniques to trick yourself into losing weight. We’ve got your back with the tips below and be sure to check out the Body Reboot book to get more tips on how to follow through and stick to your weight loss goals.
Make healthy food visible
Very Well Fit recommends putting healthy foods in your path instead of ones that aren’t healthy. On keto that means having some healthy berries in the fridge or some nuts you can grab a handful of and eat. You can also pack some beef jerky for the road.
You’re feeling snacky, so you head to the kitchen for something to munch on. Before you can even mentally picture the contents of your pantry, let alone rifle through them, you see a gorgeous assortment of fresh fruit in a bowl on the counter. Snack selection made!
A recent study shows that this thought process is pretty common. The research suggests that people who eat healthy often do so because nutritious foods like fruits and veggies are visible and easy to reach. So, buy a fruit bowl and then display said fruit bowl. And another way to make this one work for you is keep cut veggies front and center in your fridge.
Eat before you go shopping
One mistake a lot of people make is not eating before they go shopping. Very Well Fit recommends going to the store after you’ve eaten otherwise you may make some unwise food decisions.
If you’re roaming the aisles of the grocery store with a growling stomach, you’re more likely to go off-list and grab whatever makes your mouth water at the time. And that’s not just my opinion, research supports the theory. One study found that shoppers bought more high-calorie foods in the hours leading up to dinnertime than earlier in the day.
Interestingly, the researchers said this behavior might be based on evolution. At one time, it was essential for humans to find high-calorie foods after a fast because they didn’t know when they’d have access to food again. Makes sense! So have a protein-packed snack before you hit the supermarket or plan your trip to the grocery store after a meal.
Be kind to yourself
It’s easy to beat up on yourself. For many of us, we are our worst critic. Don’t be that person though! Treat yourself as you would like others to treat you. You’re worth it, and The Independent reminds you of that below:
Pharmacist and health enthusiast Noor Ullah Jan said, “To get out from under old propensities, you have to see yourself in a positive light.”
“Envision your future self, six months to a year not far off, and consider how great you'll look and feel,” he writes.
Use a different hand to eat
This may sound like a funny tip, but it’s actually quite bright if you think about it! New York Post recommends eating with a different hand so you can really think about what you’re eating. Not a bad idea, right?
Using your dominant hand to eat and drink is a behavior we rarely think about. It’s an automatic pattern ingrained in our brain, which makes it easier to overeat without realizing it.
However, making things more difficult is a great way to force yourself to pay more attention to what you’re doing. One simple way to do this is to eat with your non-dominant hand. If you’re a right hander, put your fork or spoon in your left hand for a change.
This simple swap will shift you out of autopilot or mindless eating. Better still, forget the cutlery and try chopsticks on the odd occasion.
Eat at the table
Instead of snacking by the computer screen or while you’re watching TV, Very Well Fit recommends keeping the food eating at the table. Setup the rule not to eat at the table and you’ll be less likely to have a snack attack or eat something you’re not supposed to away from others.
At the risk of sounding corny, make mealtime a special time. Sure, life gets busy, and it's tempting to eat breakfast during your commute, lunch at your desk, and dinner in front of the TV. But all three can sabotage your weight-loss plans. Research shows that focusing on food, with minimal distractions, can help you enjoy flavors and reduce overeating. Eating at the table can also help with portion control. Prepare your meal and then commit to yourself that you won't go back to the kitchen for seconds.
Be artistic with your veggies
Another fun technique to try is being artistic with your veggies! Health elaborates more on how to do this, and we have to admit it sounds like a lot of fun!
In a University of Oxford study, subjects in one group received salads arranged to resemble an artistic painting; a second group was provided with salads featuring vegetables lined up in neat rows, and salads in a third group were served in a typical piled-up fashion. While all the salads contained identical ingredients, dressing, and condiments, the artistic salad was rated the best by subjects, by a nearly 20 percent margin. In fact, people reported that they'd be willing to pay twice as much for the painting-like versions. The takeaway: We eat with our eyes as well as our stomachs, so if you're trying to reach for healthy foods more often, put some effort into how you present them. (I think this study demonstrates one reason why Mason jar salads and the myriad of photos of them on social mediaâhave become so popular.)
Stop looking at your phone
Yes, we get that the phone is a HUGE distraction nowadays. Don’t be a slave to your phone. Social media channels will, unfortunately, tempt you with all sorts of food. Hopefully, once you’re on the keto diet, you won’t be as tempted since your cravings for unhealthy foods will significantly diminish. New York Post adds more below:
Whether you’re watching Netflix, responding to emails, or scrolling through your social feed, this doesn’t just cause you to chow down more during your meal, but you may end up snacking more later on.
It has been proven that eating while distracted blocks the feeling of fulfillment because your brain is focused on something else — making it harder to recall the amount of food consumed, prompting you to eat more.
Focus on your food, and you’ll likely find yourself feeling fuller faster — and less tempted to scarf down a pack of chips some later on.
Understand what causes obesity
Being realistic with yourself and understanding the consequences of obesity is another way to stay on track. The Independent explains why having this understanding is essential and offers advice on what we can do to prevent becoming obese again in the future:
More cases of obesity are reportedly caused by lifestyle decisions rather than genetic factors.
In his Quora post, Thomas points to a scientific study published online by the U.S. National Library of Medicine, which found that “promoting the notion of genes as a cause for obesity may increase genetically deterministic beliefs and decrease motivation to engage in healthy lifestyle behaviours.”
Thomas concludes that people who believe that obesity is caused by unhealthy habits are likely to become proactive and re-think their actions.
Spend time in the sunshine
Don’t you love the sun on a beautiful spring day? Besides during the spring, Health recommends you taking advantage of the rays at least once a day! Of course, you should be careful about skin cancer, but sun in limited amounts can be healthy and healing.
The timing, intensity, and length of your exposure to light during the day may significantly affect your weight. In a first-of-its-kind study, researchers at Northwestern University found that compared to people who got most of their light exposure later in the day, those who enjoyed even moderately bright light in the morning had significantly lower BMIs. In fact, the later the hour of light exposure, the higher a persons BMI, and vice versa. The numbers held true independent of an individuals exercise regime, calorie intake, sleep timing, and age. The powerful effect, researchers say, is due to how light influences our body's circadian rhythms, which regulate metabolism and weight regulation. To keep those rhythms in sync and your weight in check, researchers advise getting 20 to 30 minutes of bright light exposure between 8:00 a.m. and noon. And no, you don’t have to be outdoors room brightened by natural sun (versus a room with no windows and only artificial light) will do.
There are many more techniques where these came from in the Body Reboot book. We believe in you and know you can lose weight. We want to be there to help you with your Reboot journey! Help us cover the cost of shipping and visit this page to get a free copy of the book before they disappear. We can’t wait for you to become a part of a health-focused community!
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