5. Swap Artificial and Processed Sweeteners For Natural Sources
Studies show eating artificially sweetened foods and beverages make you feel more hungry, so you’ll end up eating more total calories.
As for refined white sugar, the more we eat it, the more we crave it — sugar addiction is real! Plus studies show eating sugar actually ages you and has been linked to cancer, liver damage, heart failure, and other serious conditions.
It can also make you feel bloated and foggy-headed. Avoid the obvious culprits such as candy, desserts, and soda, and also avoid processed foods, as these contain tons of hidden sugars.
When sweet cravings strike, go for fresh or dried fruit or these healthy dessert recipes like date-sweetened cookies.
6. Put Down the Salt Shaker
Too much sodium not only affects your blood pressure but can also damage your organs and tissues and cause that bloated feeling that leaves you feeling sluggish and uncomfortable.
Aim for no more than 2,400 mg a day (under 1,500 mg is even better) by avoiding processed foods that are high in sodium — make sure to read the labels because even bread, dressings, and sauces can contain obscene amounts.
And don’t reach for the salt shaker out of habit. Season your food with fresh herbs or garlic instead.
Also go for unsalted nuts and seeds and the butters made from them.
7. Be Consistent About Meal Planning
Choose one day a week where you can devote a few hours to plan, shop, and prep meals and snacks for the week.
You’ll not only save time and money, but you’re more likely to stay on the healthy path once you have that intention set for the week.
8. Bonus: Eat Until You’re 80% Full
Down with the clean plate club! Instead of putting the fork down when your plate is empty, eat slowly, and pay close attention to how your belly feels so you can stop eating when you’re satisfied but not stuffed.