4. Always eat a protein. Prevention reports a study from Purdue University that found that women who ate 30 percent of their calories from protein were more satisfied and less hungry than those who ate 18 percent of their calories from protein. The argument, therefore, is that you should always include a protein in your meal. For dieters, eggs, fish and chicken are the best, leanest sources of animal protein. Nuts, beans, lentils and tofu are great vegetarian options.
5. Keep a food journal. Mind Body Green recommends writing down what you eat and how you feel after eating. Doing so will make you more mindful of your food choices and will likely result in the breaking of such bad habits as overeating. Just be sure to be honest!
6. Sleep. There is a strong connection between how late you stay up and how much you eat, concludes a study published in the medical journal Sleep. It turns out one bad habit can lead to another. Do yourself a favor and improve your health all around. Go to bed at a reasonable hour and get eight hours of shut-eye, and you will inevitably eat less and lose weight.
7. Slow down. Eating slowly and mindfully can increase digestive function and send signals to your brain letting you know you are full before you overeat. This is important because it takes around 20 minutes after eating for your brain to register you are full, says Mind Body Green.
8. Eat whole, unprocessed foods. Ditch the frozen dinners in favor of whole grains, fruits, vegetables and lean proteins. Processed foods can lead to overeating, warns Mind Body Green.
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