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Don’t kill yourself over losing weight: 8 simple ways to stay fit

You do not necessarily have to go for a jog at 6 in the morning or hit the gym after a long day at work to be in shape. Little life hacks can get you there, say experts.

health and fitness Updated: May 26, 2016 13:43 IST
You can stay fit even without spending hours at the gym. (Shutterstock)

You do not necessarily have to go for a jog at 6 in the morning or hit the gym after a long day at work to be in shape. Little life hacks like downsizing your snack intake, avoiding distraction while dining, eating food in smaller plates and using taller glasses for water during meals, can get you there, say experts.

Sonia Narang, a nutrition expert, shares tips on how to cut on calorie intake without starving yourselves:

Downsize your snacks

As long as you’re eating satiety-inducing nutrients at every meal, you will reduce your urge for food between meals.

Avoid distractions while dining

Concentrating on your food while eating makes you conscious of your intake. (Shutterstock)

What you’re doing while you eat might be as important as what you’re eating. You are likely to consume much more food and eat for longer periods of time when you are distracted by music, television and other things. Eating while being distracted interrupts brain-to-stomach satiation signals, making it harder to monitor your food intake.

Savour the flavours

Resist the urge to unhinge your jaws and swallow it whole. Thoroughly chewing your food increases ‘oro-sensory factors’, which send satiation signals to your brain, helping you feel full on less food.

Read: Don’t just lose weight, learn how to maintain a healthy weight too

Remove as many restrictions from your diet as possible

Enjoy your favourite foods in moderation throughout your diet to stop cravings from turning into binges.

Spend time with friends, family

Talking to someone or spending time with family can help control the urge to binge-eat. (Shutterstock)

People often binge because they are lonely, frustrated or stressed. If you feel like you’re going to binge, find someone to talk to. Better meet them in person as it will help you to forget about food.

Use smaller plates

A full plate sends the signal that you’re eating a full meal and a partially full plate looks like a skimpy meal, regardless of the actual quantity of food.

Read: Obese people can not only lose weight, they can keep weight off too

Use taller glasses

Just like less food looks like more food on a smaller plate, height makes things look larger than width, even when the volumes are the same.

Eat protein for breakfast

People love to hype breakfast eating as a miracle weight loss cure, but only breakfasts high in protein have been proven to suppress appetite and reduce subsequent eating throughout the day.

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First Published: May 26, 2016 13:42 IST