Day13: Eat Breakfast- Automate It
We all know it really is the most important meal of the day and it turns out making the same meal every day is a good idea too. Research shows people who have successfully maintained at least a 30-pound weight loss for a year or more tend to consume a diet with limited variety. Similar meals over and over may lead you to feel fuller faster and eat less overall. Did you know skipping breakfast can more than quadruple your risk for obesity? Of course this works best with a healthy breakfast. A really easy way to start the day is a grapefruit with greek yogurt. The combo gives you healthy doses of vitamin C, lycopene (an antioxidant with anticancer benefits), and probiotics- good bacteria that aid in digestion and may boost your immunity.
Day 14: Pack a Smart Lunch
Cornell University's Food and Brand Lab offers these lunch tips:
-Vary your veggies. By packing 2- you'll up your odds of eating at least one.
-Think Small. Using smaller containers can decrease caloric consumption without leaving you hungry. Diners who trade 12-inch plates for 10-inch plates eat about 22% fewer calories and still feel full.
-Beware of the Low-Fat Label. It could actually cause you to eat more because you think you can have a larger potion. To avoid this, eat the suggested serving size or opt for single-serving bags.
Day15: Know Your Portions
Break the overeating habit by knowing quick ways to measure the right portion. Here are some quick ways to measure out food without a measuring cup or scale.
Food = Portion size
Pasta light bulb
Peanut Butter or hummus golf ball
Cheese 3 dice
chicken or turkey deck of cards
olive oil or salad dressing poker chip
cereal tennis ball