Looking to eat healthier and lose a little weight in the process? 

 

We got you! 

 

A lot of people are looking for ways to improve their diets, and fortunately, there are plenty of hacks out there that can help. 

 

In this e-book, we’ll discuss just that, so without further ado, let’s get started by first talking about…

Nutrition, Globally

There’s no doubt that in today’s world, the nutrition paradigm is severely messed up. 

 

A quick glance at any social media platform will reveal a multitude of so-called “fad diets” that promise quick and easy fixes to all of your problems. 

 

However, the reality is that good nutrition is about balance and adherence to healthy eating habits. 

 

While fad diets may provide short-term results, they are not sustainable in the long run. 

 

Furthermore, they can actually do more harm than good, as they often promote an unhealthy relationship with food. 

 

If you’re looking to improve your nutrition, focus on making small changes that you can stick with over time. 

 

And remember, there’s no one-size-fits-all approach to healthy eating – what works for one person may not work for another. 

 

So in essence, it’s about finding the habits you can stick to.

 

Why Lose Weight?

Now, with all of the body/no-discrimination movements going on, it begs the question – why lose weight in the first place?

 

And really, it has nothing to do with looks…

 

Obesity is a public health concern because of its high prevalence and the serious health consequences associated with it. 

 

Being overweight or obese is associated with an increased risk for multiple diseases, which is why it is a great idea to consider coming down to a balanced body composition.

 

The most common chronic diseases linked to obesity include type 2 diabetes, hypertension, cardiovascular disease, stroke, and certain types of cancer. 

 

In addition, obesity is associated with an increased risk for sleep apnea, osteoarthritis, and mental health disorders such as depression and anxiety. 

 

For overweight and obese individuals, losing just 5-10% of their body weight can help to improve their overall health and reduce their risk of developing chronic disease. 

 

But how does one go about losing weight, exactly? Let’s have a look at the fundamentals.

Weight Loss Fundamentals

It’s a simple equation: weight gain occurs when people consume more calories than their bodies require for weight maintenance, and weight loss happens when people consume fewer calories than their bodies need. 

 

But why does this happen? There are a number of reasons why people may find themselves consuming more calories than they need. 

 

For one, portion sizes have increased significantly over the past few decades, both in restaurants and at home. 

 

In addition, processed foods tend to be high in calories and low in nutrients, making them easy to overeat. 

 

And finally, our modern lifestyles are generally more sedentary than they used to be, which means we burn fewer calories throughout the day. 

 

All of these factors combined create the well-known obesity epidemic that is prevalent in today’s society.

 

And well, there is one way to counter that – cultivating good habits.

Let’s Talk Satiation

When it comes to weight loss, satiation is one of the most important factors. 

 

Satiation is the feeling of being full and satisfied after eating. 

 

If you feel satiated, you won’t think about food and are less likely to overeat. 

 

There are a few different ways to increase satiation. One is to eat foods that are high in protein, fat, and fiber. 

 

These nutrients generally take longer to digest, so they stay in your stomach longer and make you feel fuller. 

 

Another way to increase satiation is to just wait for the food to settle because, after all, it takes some time for that satiation signal to hit the brain! 

 

Now let’s have a look at our 7 best nutrition hacks to eat healthier by first going over some really satiating foods!

#1 Satiating Foods

 

As we just said, satiating foods are of the essence when it comes to establishing a proper weight loss plan that you can stick to.

 

It’s simple – eat satiating foods, and you are less likely to overindulge and go over your caloric needs for the day.

 

What are the most satiating foods, you may ask?

Let’s have a look at our top 7:

 

Beef

Chicken

Pork

Fish

Eggs

Dairy foods

Fruits & Vegetables

 

Generally speaking, animal foods are considered to be the most satiating due to their fat and protein content.

 

Nevertheless, it is also a good idea to combine those with plant foods, because after all, fiber, too, is satiating!

#2 Meal Prepping

Meal prepping is a simple concept: choose a few recipes, make a list of the ingredients needed, and then shop and cook all the food in one day or batch. 

 

This can be a big timesaver during busy weeks, and it also helps to ensure that you always have healthy, home-cooked meals on hand. 

 

Meal prepping can be especially helpful if you’re trying to eat more healthily. 

 

When you cook your own meals, you have complete control over the ingredients and methods used. 

 

This means that you can make sure your meals are low in unhealthy fats and salt and high in nourishing animal products, fruits, vegetables, and whole grains. 

 

Additionally, meal prepping can help you to avoid temptation when hunger strikes. If you know that you have a healthy meal waiting for you at home, you’re less likely to indulge in unhealthy Takeout or snacks. 

 

For all these reasons, meal prepping is one of the best ways to make healthy eating a habit. 

 

Try it for yourself and see how easy and delicious healthy eating can be!

#3 Make It Tasty!

A common notion is that healthy food is tasteless. This couldn’t be further from the truth – which is why, you can explore different spice combinations and make your meal prep well worth the taste. 

 

When it comes to spices, there are endless possibilities. 

 

You can go for a classic combination like salt and pepper or get creative with something like turmeric and cumin. 

 

The key is to experiment until you find a combination that you love. 

 

Of course, healthy food doesn’t have to be bland. 

 

There are plenty of ways to make it delicious. By incorporating some simple techniques, you can turn a healthy dish into a culinary delight. 

 

For example, adding herbs and spices can elevate the flavor of any dish. 

 

Sautéing veggies in olive oil is another great way to boost the taste. 

 

So, don’t write off healthy food just because you think it’s tasteless. 

 

With a little effort, you can make it absolutely delicious.

#4 Observe Yourself

Most people are aware that they should be eating healthier, but making lasting changes to your diet can be difficult. 

 

One reason for this is that unhealthy eating habits often become ingrained and unconscious. 

 

You may not even realize how often you reach for sugary snacks or how much salt you add to your meals. 

 

This is where conscious constraint comes in. 

 

By becoming more aware of your eating habits, you can begin to make changes that stick. 

 

For example, instead of mindlessly snacking on cookies, you may decide to have a piece of fruit instead. 

 

Or, instead of automatically adding salt to your food, you may start tasting it first and only adding as much as necessary. 

 

Small changes like these can make a big difference in your overall health. 

 

So, if you’re looking to improve your eating habits, be sure to start with a conscious constraint.

 

Just observe yourself and take better decisions!

#5 Cheat Everyday

It may sound counterintuitive, but if you eat cheat food more often, it becomes less special, and you become less likely to overindulge. 

 

This may be because when we see food that we view as “off limits,” it activates the reward center of our brain, which makes us want it all the more. 

 

However, if we allow ourselves to have cheat foods on a regular basis, they lose their allure, and we are less likely to overeat them. 

 

Of course, this doesn’t mean that we should eat unhealthy food all the time. 

 

Balance is still important. 

 

But if you find yourself repeatedly indulging in unhealthy foods, it may be helpful to try incorporating them into your diet more often. 

 

Doing so could help you break the cycle of overeating and help you lead a healthier life.

 

How’s that for a tip?

#6 Food With Friends

When it comes to making healthy eating a part of your life, one strategy is to share food with friends. 

 

This could involve cooking together, going out to eat at restaurants that focus on healthy cuisine or simply sharing recipes and tips for preparing nutritious meals. 

 

By sharing food with friends, you can make the process of eating healthy more enjoyable and social. 

 

Furthermore, you can learn from each other about which foods are most beneficial for good health and how to prepare them in delicious and satisfying ways. 

 

When it comes to making healthy eating a part of your life, sharing food with friends is a great place to start.

#7 Art And Joy

Anyone who’s ever been to a truly great restaurant can attest to the fact that food can be so much more than just sustenance. 

 

It can be a work of art, capable of evoking emotions and providing joy. 

 

And yet, for many of us, food is nothing more than fuel – something that we have to consume in order to keep going. 

 

If we want to make healthy eating a part of our lives, it’s crucial to view food as something more than just fuel. 

 

We need to see it as an art form, something that can provide us with pleasure as well as sustenance. 

 

Only then will healthy eating feel like something worth pursuing. only then will it become a part of who we are.

 

Enjoy food!

Final Thoughts

The seven hacks mentioned above are just a few of the many ways that you can improve your diet and lose weight. 

 

All of these tips are simple and easy to follow, and they can help you to make healthy choices that will benefit your health and your waistline.

 

One of the best things about these tips is that they are all flexible; you can choose the ones that work best for you and adapt them to fit your own lifestyle. 

 

You don’t have to follow a strict diet or give up all of your favorite foods. 

 

Just adding a few healthy changes to your diet can make a big difference in your weight and your overall health.

 

So start making small changes today, and see how much better you feel – both physically and mentally. 

 

Improving your diet doesn’t have to be difficult, but it does require some effort on your part. 

 

And it’s definitely worth it, both for your health and for your waistline!

 

So what are you waiting for? Let’s get to it already!