The first tip to weight loss is to only eat when you are hungry and stop when you are full. Also, even if you have no problem constantly sticking to healthy food options during the day, the hours between finishing work and getting to bed could be tempting. By building healthier nighttime eating habits you can train yourself to avoid the obstacles that stand in the way of your weight-loss goals.
Here are some additional smart tips to keep in mind:
1. Plan a Protein-Packed Breakfast
- Aim for a breakfast that packs at least 12 to 16 grams of protein. High-protein morning meals promote better control of craving sweets or small random snacks compared to breakfast items that are high in low-quality carbs or fat, which can lead to resisting the urge to unbalanced foods later on.
2. Downsize your meals
- Downsize your meal but make it balanced. Consume meals with high protein, high-quality carbs, and fill your plate with lots of non-starchy vegetables as a source of fiber to fill you up.
3. Eat Dinner, Not Snacks
- It can be tempting to grab a snack when you finish up work and continue having a small snack here and there throughout the night. Eat a full dinner so you will limit the late night craving.
4. Sit at the Table and avoid the screen
- Make mealtime its own special event free of technology. Eating with distractions like TV or your phone makes it harder to pay attention to your hunger and fullness cues which can cause you to eat faster and take in calories that you don't actually want.
5. Make Time for a stress reliever
- Stress releases hormones that not only make it hard to lose weight, but that makes us crave unhealthy foods that bring us comfort. The key is finding a stress reliever that you enjoy. Yoga, meditation, exercise, step cardio, bike, swimming, etc. these activities can be great options if you enjoy them.
6. Set a Bedtime and Stick to It
- Sleep and weight are closely related, and the less shut-eye you get, the more likely you are to struggle with excess pounds. Lack of sleep spurs the production of hormones that can drive you to eat more, and even lead you to confuse feeling tired for feeling hungry, be careful how you respond to your body signals.