30 effective diet tricks

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-01-25

How often do we hear the word "diet"? Especially from women, one can hear phrases like: "I'm on a diet." But do you know what the term "diet" actually means?

"Diet" translates from Greek as "way of life". And this is something that should not be forgotten. What I want to say is that initially, if you want to change your weight, figure, and health for good, you shouldn't just "go on a diet" temporarily, but completely change your way of life. You need to change your eating habits, physical activity, and mindset.

When you start changing your lifestyle, you may encounter difficulties in adhering to and implementing new nutritional principles, eating behaviors, and physical activity. Try using these simple tips and rules specially designed by dietitians and psychologists for a quicker and more successful adaptation to a new lifestyle. Let’s begin.

Tips for eliminating eating habits that don't align with healthy nutrition

1. Buy low-fat products.

2. Buy food when you are not hungry.

3. Buy products only according to a pre-prepared list.

4. Let family members buy themselves sweets (if they need them).

5. Carry food with you to avoid using store-bought snacks.

6. Change the channel when food advertisements are on television.

7. Prepare and serve low-fat food, using minimal amounts of fatty dressings (oil, mayonnaise, etc.).

Tips to help suppress unhealthy eating habits

1. Try to always eat in the same place, at the table, in the same room, using utensils and plates.

2. Create obstacles for yourself in preparing "unhealthy" food. For example, cook it separately and for a long time. Choose specifically complicated recipes.

3. Reduce the chances of seeing and eating excessive amounts of food:

• serve food in individual small (dessert) plates;
• don't place communal serving dishes on the table;
• remove food from the table when the meal is finished.

4. Make small portions appear larger by distributing food on the plate.

5. Eat regularly, without skipping meals.

6. Control your mood (avoid boredom, stay active).

Tips to help reinforce healthy eating habits and physical activity

1. Keep your favorite "healthy" foods in the refrigerator closest to all other foods (if possible, allocate a separate shelf for them).

2. Learn about proper portion sizes and prepare one portion for each meal.

3. Prepare and serve food attractively.

4. Eat only at scheduled times. Plan not to eat during certain intervals.

5. Slow down your eating, for this:

• put utensils down on the table;
• chew slowly;
• swallow before putting food back in your mouth;
• always use utensils for eating and avoid foods that can be eaten with hands.

6. Leave a bit of food on your plate.

7. Don't eat while reading books, watching television, or sitting at the computer.

8. Support others if they want to eat healthy food with you.

9. Move more. Walk whenever you can.

10. Keep your walking shoes by the door in a visible place.

11. Engage in physical exercises, walking, sports games, cycling, etc. with other people.

Tips to help reduce the effects of unhealthy eating behavior

1. Eat together with other people.

2. Ask others not to pay attention and not to comment if you deviate from your meal plan. This can have negative effects, as it draws attention to your eating habits.

3. Don't punish yourself if you break the rules.

4. Regularly record what you eat, track your physical activity and body weight changes.

5. Reward yourself for each successful step in changing behavior.

6. Ask for support from family and friends.

I wish you good luck in your endeavors and really hope that my article helps you transform your life for the better, even a little!