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

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.

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 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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