5 Weight Loss hacks you can do just sitting at your desk
1. Drink a full glass of water before every meal: Drinking water does actually help fill you up! Having one full glass before a meal will help you feel fuller faster, which ultimately means you can eat less. It is important not to drink water during your meal though!
2. Practice mindful eating: That’s right; it’s as simple as being mindful of what you eat. Look at your food, take it all in. Taste each mouthful and take your time chewing! You should chew each mouthful for at least 20 seconds before swallowing; this will help get your digestive juices flowing and also help you to be more aware of each mouthful you eat.
Plus, eating slowly will help you to reach a feeling of fullnes. Studies show it takes approximately 15-20 minutes for your brain to register that you are full, so try not to enjoy each meal and take your time with eating.1
3. Keep a clear, glass jar of nuts & seeds on your desk. We all know that we eat with your eyes! Making healthy food look more appealing is a little mental trick that will encourage you to reach for the nuts when you’re feeling puckish! Plus, nuts are a great source of healthy fats which help you to feel fuller for longer. They are much more satiating than junk foods.
Similarly to being able to see healthy foods, and making them look more appealing, it is important to put away unhealthy foods and keep them out of sight! As they say “Out of sight, out of mind’, so no more chocolate stashes in your drawer for the 3pm cravings!
4. Sip on lemon water! Yes, we have heard this many times before, but this truly is an ‘oldie’ and a ‘goodie’! Studies show that the polyphones, and antioxidants, in lemon juice and the peel may help to stimulate the liver to burn fat.2
5. Buy a smaller plate! Believe it or not, in the US, the average dinner plate size has increased 36% since the 1960s.3 This increase in diameter correlates with the increase in girth measurements & weight! Australians’ are overeating and over time, we have been getting fatter. Between 1990 and 2005, the average weight for men increased by 6.2kg to 83.6kg and for women by 5.1kg to 67.7kg. In 2015, 70.8% of men and 56.3% of women were overweight or obese.4 Eating off a smaller plate will help with managing portion control.
2. Fukuchi, Y, Hiramitsu, M, Okada, M, Hayashi, S, Nabeno, Y, Osawa, T, Naito, M, 2008 ‘Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in β-Oxidation in Mouse White Adipose Tissue’, Journal of Clinical Biochemistry and Nutrition, 2008 Nov; 43(3): 201–209. Published online 2008 Oct 31. doi: 10.3164/jcbn.2008066
3. Van Ittersum, Koert, and Brian Wansink (2012). Plate Size and Color Suggestibility: The Delboeuf Illusion’s Bias on Serving and Eating Behavior. Journal of Consumer Research, 39(2), 215-228. doi: 10.1086/662615.