10 Healthy Eating Hacks for Fast Weight Loss

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    Losing weight does not have to be hard. Make these 10 easy tweaks to your everyday diet and you’ll notice the differences immediately. Remember, eating healthy is not depriving yourself. It all comes down to the choices you make, and making the right choices will lead you on your way to healthier and happier life. The first step is always the hardest, so try just incorporating one of these tips each month, and it won’t be long until you start craving healthy food. Don’t forget, if you put the right 'fuel' into your body, the more you will get out of it!

    1. Drink Water

    Drink Water

    Hunger can be a sign that your body is dehydrated. So the next time you feel the munchies coming on, try having a full glass of water first, then have your snack. By the time you finish your drink, your cravings should pass. It’s important to always stay hydrated. In the mornings, as soon as you wake up, have a glass of water to replenish your fluids and continue sipping on water throughout the day.

    The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day. Add a natural flavour boost to your water by adding a squeeze of lemon, fresh mint leaves or cucumber slices.

    2. DIY Salad Dressing

    DIY Salad Dressing

    The next time you sit down to a freshly prepared salad, try making your own salad dressing which will be healthier (and cheaper!) than buying ready-made dressings. Why ruin a glorious salad with a dressing full of ingredients you can’t pronounce! For a simple, classic salad vinaigrette, combine a ratio of 1 part vinegar or other acid (like lemon juice) to 3 parts oil. You can also swap lemon juice for balsamic vinegar for a more robust flavor.

    3. Swap Cream for Natural/Greek Yoghurt

    Swap cream for yoghurt

    Cream is full of unwanted calories, an obvious thwart when you’re trying to lose weight. But eating healthy doesn’t mean sacrificing some of your favourite meals. For any recipes that call for cream, try adding either natural or Greek yoghurt. Just be sure to take them off the stove when you stir in the yogurt and be careful of it curdling if it gets heated up too much. Try this “lite” version of the family favorite Carbonara  that replaces cream with fat free Greek yogurt.

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    4. Eat Breakfast like a King

    Eat breakfast like a king

    Have you heard of the phrase, ‘eat breakfast like a king, lunch like a queen and dinner like a pauper’? Obviously not literally, but the sentiment implies eating your largest meal for breakfast, a moderate meal for lunch and your smallest meal for dinner. Which ironically, goes against what many of us are used to (and don’t get me started on those who skip breakfast!).

    Eating your largest meal for the day means your body is able to get its fuel for day to get you through. Therefore, at the end of the day, your body is preparing to retire and knock off so it doesn’t need a huge meal. Additionally, your body also doesn’t have as much time to digest a large dinner by the time you go to bed.

    5. Not all Carbohydrates are Bad

    Not all carbohydrates are bad

    In recent times, carbohydrates have received a lot of flak with popular celebrities crediting low carb diets like The Atkins Diet for their weight loss. However, carbohydrates come in different shapes and sizes. “Bad” carbohydrates to limit in your diet include soft drinks, candy, artificial syrups, sugar, white rice, white bread, and white pasta, and pastries and desserts. “Good” carbs to have in your diet include whole grains, beans, fruits and vegetables. Remember, everyone needs carbs as they are the most important source of energy for your body. Just choose wisely which carbs you choose you fuel your body with.

    6. Match your Foods Correctly

    Match your Foods

    Your body has a unique way of digesting foods and extracting the nutrients from your meal. Having the right pairing of foods on your plate, can lead to improved digestion, energy, weight and overall wellness. Try to avoid pairing protein-rich foods (including eggs and meat) with carbohydrate rich foods, such as fruit or starches. Starches like breads, pasta, rice and cereal should be eaten with vegetables only. Protein-rich foods, such as meat, fish and eggs should be eaten with healthy fat sources and vegetables. And always eat fruit on its own.

    7. Smart Snacking

    Smart Snacking

    ​Snacking is a good habit contrary to what people may think! It helps to keep your metabolism going during the day and obviously keeps cravings at bay. Unfortunately, not all snack foods are the same. Crisps, chocolate, cake, basically all sugary processed snacks you normally crave are not smart snacks. They’ll satiate you immediately, but any feelings of satisfaction are quickly over before you find yourself reaching for more.

    Think unprocessed snacks for smart snacking – nuts (make your own trail mix for variety), chopped fruit, celery and carrot sticks with hummus, vegetable juice or even additional portions of your (healthy) lunch are all great snack suggestions.

    8. Go Green

    Go Green

    While adopting a vegetarian diet may seem extreme, incorporating one meat-free day a week can have a positive effect on your weight loss. #meatfreemonday is something we can all benefit from, and as well as controlling your weight, you’re also controlling your dietary carbon footprint.

    Vegetarian diets also rich in fruits, vegetables, and whole grains, which are all high in fibre and take longer for your body to digest which mean you stay fuller for longer. And comparing pound for pound, vegetables contain a lot less calories than meat so you’re also consuming less calories on a plant-based diet.

    9. Cut back your Sugar Intake

    Smart Snacking

    Sugar, a form of carbohydrates, is great for a quick energy burst but when you don’t use the sugar for energies right after it’s consumed, it turns into fat. So if losing weight is high on your list, then sugar is going straight to the bottom of your list, or even completely off the list. When reducing your sugar intake, focus on eliminating processed sugars found in soft drinks, chocolate, candy, sweets, muesli bars and generally any other processed foods.

    Although fruit contains sugar, it is relatively a low amount in comparison to foods with processed sugar. However, if you are struggling with weight control, you might also want to control your fruit intake. Grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit contain the most sugar.

    10. Sleep 7-8 hours a night

    Regular sleep

    It might seem a bit odd at first to connect the dots between sleeping and losing weight, but experts have long been advocating the benefits of getting enough shut eye every single night. And weight control is just one benefit from sleeping a full night's rest.

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    In fact, the American Journal of Health did a study and found people who maintain a steady and consistent sleep routine have a lower percentage of body fat than those who keep irregular sleep hours. Sleep has an effect on physical activity, appetite, and the hormones that control your appetite and metabolism. Lack of sleep can potentially throw these hormones into chaos and lead to overeating and extra pounds.



    About the author

      Eva Bui

      Clean eating and clean living chick from Sydney, Australia. Since becoming vegetarian in 2014, I have gradually transformed my life to live a more compassionate, healthy and positive lifestyle. I enjoy sharing everything I learn along the way about healthy living and healthy eating.