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A happier, healthier you

21 Healthy Food Hacks To Help You Lose Weight

by Yes Health

Setting a weight-loss goal can feel empowering and daunting all at once. It might seem like you need to subscribe to a whole new way of eating overnight. (Hint: you don’t.) The truth is, making a few small tweaks to your diet can go a long way in helping you shed those unwanted pounds.

Remember, living a healthy life is a marathon, not a sprint, and the Yes Health coaches are big fans of taking little steps to create long-lasting change. Try a few (or all!) of their 21 food hacks–you’ll be surprised by how quickly they become habit. 

  1. Drink a full glass of water before each meal.
  2. Make mini pizzas with whole wheat english muffins or eggplant slices as the “crust.”
  3. Swap out high-fat, high-calorie salad dressing for fresh salsa.
  4. Try goat cheese instead of cream cheese on half a bagel. (Wait to see if you’re still hungry before eating the other half.)
  5. Whip up a batch of Coach Anne's overnight oats for a quick and easy low-sugar breakfast.

     

  6. Buy plain yogurt and add your own fresh fruit or vanilla extract. (Flavored yogurt is high in sugar.)
  7. Use lettuce instead of bread or tortillas for sandwiches and tacos to cut down on carbs.
  8. Reach for crunchy veggies (bell pepper strips, sliced cucumber, carrots, broccoli) instead of chips and crackers.
  9. Skip heavy dips and opt for hummus, guacamole and Greek yogurt with fresh herbs.
  10. Use fresh fruit to satisfy your sweet tooth and avoid artificially sweetened products (they’ve been shown to increase sugar cravings).
  11. Choose a low-sugar green smoothie over juices so you still benefit from the fiber.
  12. Swap out high-fat, high-sugar sauces (e.g. mayo, bbq sauce, ketchup) for mustard, salsa and hummus.
  13. Always use a plate. Eating straight out of the bag or box makes it tough to know how much you’ve consumed.
  14. Watch your portions. A good rule of thumb is to make your plate half or more veggies, a third protein and about a quarter carbs. 
  15. Aside from the occasional smoothie, make a point to eat your fruit and veggies whole –they are more filling and nutritious.
  16. Try an infused water  or club soda with lemon or lime instead of soda or juice.
  17. Chew slowly so you have a chance to register your fullness. (It can take up to 30 min for some people.)
  18. Instead of sour cream, try yogurt on Mexican food and baked potatoes.
  19. Use zucchini noodles or spaghetti squash instead of pasta.
  20. Order soup as an appetizer to fill you up before the main course.
  21. Ask the server to box half your meal in advance when you eat out for healthy next-day leftovers.

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