Continue reading for Mitri’s five most overlooked tips to lose weight that work. You can lose excess weight with patience, consistency and dedication.
Use smaller plates
Mitri explains that when you are prone to portion distortion you will eat more because your plate is larger and there’s more food on it. The simple act of changing to a salad-size plate or an appetizer-sized platter will reduce calories and portion sizes to the levels needed for weight loss without making you feel deprived.
Science backs up this claim. According to Research published by the Cornell Food & Brand Lab in the Journal of the Association for Consumer Research, smaller plates help reduce how much you eat. The researchers analyzed 56 studies and found that reducing plate size by half led to a 30% average reduction in food intake.
Get up and move more throughout the day.
Do not underestimate the importance of increasing your daily movement. Even a little movement can make a big difference.
The importance of scheduled exercises is often overstated, yet your everyday movements can also have an impact on weight loss. Mitri describes this type of activity as Non-Exercise Activity Thermogenesis (or NEAT). studies have shown that NEAT exercise can increase daily calories burned and help to create a calorie surplus for weight loss. If you are only focused on your scheduled exercises, remember to move throughout the day. This includes walking, stretching and taking the stairs.
Always keep a notebook handy.
You can become more aware of yourself by journaling about your progress, your food consumption, your habits, etc. It also keeps you focused on your goal. My clients are more likely to be successful if they track their habits.
Sleep enough.
Sleep is important for weight loss, but you may not realize how much. Mitri says that sleep is underrated when it comes its weight-loss effects. A sleep deficiency increases your cravings, making it harder to achieve your calorie goal. If you are skipping sleep in order to fit in a morning workout, you should prioritize sleep and then squeeze in your workout as you can.
Early in the morning, treat yourself to a tasty snack.
You shouldn’t deprive yourself completely of what you enjoy. You should treat yourself in moderation and at the appropriate time.
Mitri says that if you enjoy your favourite treat in the morning, the nighttime craving for it will be lessened. If you deny yourself something you want, the craving will intensify and it is more likely that you’ll overeat if you delay. This tactic has worked for me with a few of my clients. They all said that having a snack after dinner or in the late afternoon reduced their evening snacks and their overall caloric intake.