6 Weight Loss Tips That Are Actually Evidence-Based

illume - Using small dishes and finishing dinner by 19 o'clock makes it easier to lose weight.

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Use small dishes

Using small dishes will help you feel like you've eaten a lot.
Using small dishes will help you feel like you’ve eaten a lot.

A prerequisite for weight loss is control of calorie intake. For easy control, you should choose small dishes when eating. Using dishes that are too large to contain a limited amount of food will make you feel like you are not full enough and want to eat more. When using small dishes, the amount of food covered in it will make you feel full.

Limit your use of cooking oil

Many people calculate in detail the calories of each food they eat, but forget about the calories in cooking oil. Too much cooking oil, even those containing healthy fats like olive oil and coconut oil, can affect your weight loss plan. Ideally, you should limit your use of cooking oil.

Eat a healthy afternoon snack

A healthy afternoon snack keeps you from getting too hungry, leading to overeating at dinner.
A healthy afternoon snack keeps you from getting too hungry, leading to overeating at dinner.

The long period of time between lunch and dinner can make you hungry and want to eat more at dinner. To remedy this, eat a healthy snack in the afternoon. That way, you won’t feel too hungry at dinner, you won’t overeat.

Drink water 30 minutes before dinner

Sometimes your brain confuses the signal between fullness and hunger, making you feel hungry when in fact your body is dehydrated. Staying hydrated not only helps your organs work smoother, but also helps you feel fuller for a longer time and eat less. So, drink a glass of water about 30 minutes before dinner to stimulate digestion, at the same time, limit overeating.

Do not watch TV, phone

Distracting attention at meal times can cause you to lose control of your feelings of hunger or fullness and lead to overeating. That is why you should not watch TV, phone while having dinner. Focusing on meals will help you enjoy each dish, easily absorb nutrients and control portion sizes.

Dinner early

Finishing dinner by 19 o'clock makes it easier to lose weight.
Finishing dinner by 19 o’clock makes it easier to lose weight.

Sleeping right after dinner will make you gain weight dramatically. Ideally, you should have dinner at least 2 hours before bedtime. If you have a habit of going to bed early, try to finish dinner by 7pm.