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7 of the Best Diet Hacks You’ve Never Heard Of

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7 of the Best Diet Hacks You’ve Never Heard Of

It’s no secret that the key to staying fit is eating healthy and getting plenty of regular exercise. While these are surefire ways to help you lose weight, there are also some special, more unknown, diet hacks that could also help you shed a few extra pounds. Go ahead and try them out for yourself if you’re hoping to lose a little weight this year…

1. Eat five or six small meals per day instead of three big meals

It used to be standard to eat three big meals in your day: breakfast, lunch, and dinner. However, research[1] has shown that it’s best to eat five or six smaller meals throughout the day instead if you’re trying to lose weight. Why does this work? Well, it turns out that every time you eat a meal, your body’s metabolism revs up. It starts a new cycle due to the thermic effect of the food you’ve just consumed, so some of the calories you eat get burned just because of the digestion process.

The foods you eat do have an impact on this as well. For example, lean protein triggers a thermic effect of up to 30%,[2] which means you burn 30% of the calories you eat from those lean proteins you’ve consumed. Fatty foods and foods with refined carbohydrates have a low thermic effects, coming in at only 3%.[3] By eating a lot of these foods, it’s going to cause you to see weight gain as a result.

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So, if you want to accelerate your body’s natural rate of calorie burning, you want to eat those five or six smaller meals as opposed to three big meals. Eating smaller, more frequent meals can also help to control cravings and can keep your energy levels high.

2. Eat off a blue plate

This diet hack sounds a little weird, don’t you think? While you may be convinced that the color of your plate doesn’t have an impact on weight loss, studies[4] have shown it can help you eat less. It was found that when a food’s color contrasts with the plate it was served on, people tend to consume fewer calories. The reason a blue plate is suggested is because not that many foods are blue.

Having a plate that contrasts in color compared to your food gives the appearance that you have a larger portion than you actually do. If you don’t believe it, give it a try yourself. The next time you’re preparing dinner at home, put your food on a plate that is a contrasting color from the dinner you’re serving. For example, if you’re having spaghetti with marinara sauce, ditch the red plates and go with another color instead.

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3. Play a game to ward off cravings

We’ve all experienced those afternoon food cravings, whether you’re dying to get your hands on something salty or something sweet. Giving into those cravings isn’t conducive to losing weight. So, when you feel those cravings coming on, you should play a game instead. And yes, we’re giving you permission to break out the video games.

A 2014 study found that visual-based tasks, such as playing games, can actually decrease the feelings of cravings.[5] This means that the next time you’re itching to get your hands on a bag of potato chips, you should reach for your phone instead. Play a game of Angry Birds or Candy Crush to take your mind off of the cravings and minimize the strength it has over you.

4. Put a mirror on your fridge

The last place you’d think to put a mirror is in your kitchen, but it turns out that it could be one diet hack that will help you shed a few extra pounds. Apparently, looking at ourselves before we open up the fridge can help us to lose weight and make better food choices. It’s a powerful reminder of our goal to change our bodies and can easily influence your decision. After all, you don’t want to let yourself down, do you? Hang up a mirror somewhere in your kitchen or on your fridge to stop yourself from giving into unhealthy food temptations.

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5. Count your macros

Counting macros goes beyond just counting calories, which can be a frustrating task for many people. However, if you want to lose weight, it’s a good idea to be aware of exactly what you’re putting into your body. Instead of just counting calories, counting macros encourages you to count the macronutrients within a food (the grams of proteins, carbs, and fats). You have to consider your macros in conjunction with your daily calorie goal and watch the ratios of each.

Macro dieting can help you get better with portion control and show you exactly where they’re coming from. You’ll start to see just how much of an impact the foods you eat have on your body overall as you start to make healthier choices with the foods you eat. Once you start to count macros and customize a plan for your body, you’ll see yourself losing body fat within only one month.

6. Use the “burn or burn” technique

This next diet hack is one that will have you working out on a regular basis without any protesting. It’s called the “burn or burn” technique. Intrigued? Here’s what you need to do… First, you’ll want to pick a workout routine that you’d like to stick to whether that’s hitting the gym or doing a home-based workout. Then, you need to block off time in your schedule for your workout, which is essentially making an appointment with yourself. If you don’t block off the time, you probably aren’t going to commit to the workout.

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Next, find a $100 bill. You could use another denomination bill, but it will need to be an amount that you would hate to lose, such as $50 or $20. You’ll also need to get yourself a lighter and a wall calendar. The next step is to take the $100 bill to the calendar on the day’s date and put the lighter somewhere nearby where you will see it. This gives you a choice every day. You can either burn off the calories during your workout or you can burn your money.

Now, it’s obviously illegal to burn money, but the threat of burning your $100 bill is designed to motivate you to work out. The whole reason this works is because we hate the thought of losing money. That loss is a good motivation to get you to stick to your workout routine and burn off those calories instead of watching your money burn.

7. Eat food high in water content to make you feel fuller faster

Did you know that if you start a meal by eating foods that have a high water content, it helps to promote fullness? It also helps to slow down the digestive process and you’ll be less likely to overeat. Beans, legumes, vegetables, and fruits are just some of the foods that are high in water content. Try starting your next meal by eating one of these so you don’t have to worry about eating too much of the calorie-dense foods on your plate.

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Featured photo credit: Pexels via pexels.com

Reference

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Dan Scalco

Director of Marketing

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Last Updated on November 22, 2021

Thanksgiving: It’s About The Simple Things

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Thanksgiving: It’s About The Simple Things

Thanksgiving, a day of pure gluttony, football, and possible uncomfortable situations with family members that you may or may not like. Oh, yeah, and the whole “know and reflect on what it is to be thankful and grateful.”

During the holiday season many people forget what this time of year is bout and are too worried about getting the “early-bird” deals on Black Friday and making sure that they have the perfect gifts for their loved ones. I am sort of a “Grinch” when it comes to the holiday season, mostly because of that mentality by many of the poeple around me.

But instead of being grinch-like this holiday season, I decided to simplify things and get back to what this time of year is actually is about; being thankful for what I have and what I can give.

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Simplify

I’m not a “minimalist” in any real sense, but in the last few months the talks of Patrick Rhone and others have got me to rethink my stance. Can you really have too much stuff?

Absolutely.

And with all that stuff comes the burden and the weight of it on your back.

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If you feel that the things around you are out of control, maybe it’s time to simplify and be thankful and grateful for what you have and use. Here are a few things that you can do to simplify:

  • You know those gadgets in the drawer that you said you were going to sell? Well, time to get the listing on eBay and sell them. Or, send them to a place like Gazelle. Even if they are old and won’t get money, you can at least recycle them.
  • Get rid of things you don’t need. Like old books, clothes, tools, etc. Have something that’s been laying around forever with no use? Donate it to a charity or church. If you aren’t using it, someone else could be.
  • Find your productivity tools and stick with them. Use tools and gadgets that serve multiple purposes so you can simplify your tool set.

Be Mindful

You don’t have to be a master Buddhist or meditator to be mindful (although, it can definitely help). Being mindful comes down to being cognizant of the present and not keeping yourself in the past or future. It’s about living in the moment and being aware of yourself and everything around you. It’s just being.

Without getting too “California” on you, it is super important to be mindful during the holiday rush. Rather than worrying about the things that you forgot at your house on the way to relatives or thinking about the next stop in your endless holiday travels, just breath and think about what you are currently doing.

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Spend the time with your family and friends and don’t crush the moment. Try not to concentrate so hard on getting the perfect photo of the “awesome moment” of the day and actually miss the awesome moment.

Being mindful over the holidays will help you be with your families, friends, and yourself allowing you to enjoy your time.

Reflect

As the year is coming to a close (yes, it really is that close!) it’s a great time to start reflecting on what you have accomplished and what you haven’t. Within the next few weeks we will have a more throrough reflection article here at Lifehack.org, but reflecting every now and then over your holiday break is a great way to see where you have been doing well in your life and where you need to improve.

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Reflection shouldn’t be used to “get down” on yourself. Reflection should be used to take an honset inventory of what you have accomplished, how you handeled situations, and what you can do better. If you journal everyday (a daily form of reflection) it may be a good time to start going over some of the things that you have written and start to put together a year’s end journal entry. I mean, how else will you write your autobiography?

But, seriously, reflecting on yourself makes you aware of your successes and faults and helps you plan and make goals for the coming year. It makes you a better person.

So, while you are stuffing your face with bird, stuffing, and mashed taters’, remember that the holidays are much more than the superficial things. Use this holiday to become a better person.

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Featured photo credit: Libby Penner via unsplash.com

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