Weight Loss Tips That Are Actually Evidence-Based

 By making simple changes in the way you eat, you can avoid hundreds of reckless calories a day. Ten weight loss tips may feel a little strange at first, but keep doing it until they become a habit and you will see the benefits.
1 - Slow
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It is common in our fast food culture and rush to lunch to eat too fast. Although it may be time saving, it may not help your waistline. It takes up to 20 minutes before the stomach can tell the brain that it is full, but the average meal lasts only 10 minutes. The downside is that we eat more than we need, which puts us at risk for being overweight or obese. If you slow down, you can maintain 100 calories a day, which can add up to a pound of weight loss per month.

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2 - Small plate
Mini Cans on Plates
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A bowl of boiled potatoes looks small on our dinner plate. Place your food on a small 9-inch plate and the size of your serving will be just right. This simple trick can convince your brain that you have eaten enough and that it can help you burn a few calories a day.

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3 - Sit at the table
Family enjoys outdoor dining table in the courtyard
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We can consume hundreds of calories, cookies and chips while looking in the basement or eating a quick snack. These calories add on. Eat all the food available while sitting at the table. Extra effort will frighten weak needs and allow you to evaluate how much you eat.
4 - Just eat from a sheet
Eat pizza
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Determined to eat only from the plate. Eating from a serving bag (such as a plate or popcorn) or straight from the container hides how much we actually eat. Take the time to put all the food you eat on a plate to help control the portion size.

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5 - Move the food service
Happy man presents food to family at outdoor table
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Do not place dishes on the table. Doing so makes it easier to get a second or third vaccine before you allow your brain to attach to your stomach. Keep serving plates in the kitchen. You can only have a few seconds left, you have to get up to get it.
6 - Eat better
Chocolate Soybean Ingredients
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Become a dessert eater. Eat only the most expensive and expensive desserts you can find and afford. You will eat less and enjoy it more. The bee food and candy in the grocery store is full of unsweetened sugary things. If you need to feed your sweet tooth, find 4 toothpicks and eat them well.

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7 - Eat often
Women shopping at the grocery store
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Eat less at meals, but tell yourself you can go back in a few hours to get more food if you need to. There is a mix of roadside cereals, milk, yogurt and other useful snacks. Try to reduce the amount of food you need to feel satisfied at the meal. Many dieters swear by eating the following foods closer:

    Breakfast
    Breakfast
    Lunch
    Afternoon snack
    Dinner

8 - Eat when you eat
Couples watching TV
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When you eat, eat. Do not watch TV, read the newspaper, talk on the phone or drive. Just eat. Take care of your diet. Control your eating habits. Disruption will lead to automatic eating. That said, sitting down to a meal with friends or family members can be a great tool to slow down, so do not shy away from a healthy lunch.
9 - Liquid Calcium
Women shopping for groceries
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Check the number of calories you drink. You can usually cut hundreds of calories a day by eliminating soda, smoothies, soft drinks, coffee and alcohol. Keep a diary of everything you drink and then add calories. You may be surprised at how many calories you have each day.

Instead, try replacing it with water. If you need caffeine or a little flavor, try a cup of hot or cold tea. You may also want to skip the diet, soda and drinks. While they are low in calories, this sweet taste makes your brain and body very hungry. Do it yourself and drink water instead.
10 - Want from your sheet at the table
Smiling woman eats shit in the kitchen
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When you first have lust, try to wait at least 5 minutes. If you are still hungry for food, do the following: Take a small bowl, place a small bite of the desired object on the plate (no more than one reading - read the label!). Then unpack, take your plate to the table, and eat your meal without interruption. Ask yourself if it is worth it.

You can also find some pleasant alternatives for specific desires. You may be amazed at the sweetness of Medjool when your sweet tooth is active.