5 Small Tweaks You Can Make To Your Diet To Help Lose Weight

Hacks for a healthier (and slimmer) body

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Despite decades of quick fix books, extreme diet plans and health foods, the only full-proof way to lose weight is to eat healthily and do more exercise.

Sorry about that.

There are, however, some tricks you can deploy to help combat hunger and suppress your appetite.

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No magic, just a little basic biology that works with your body rather than against it. Though it goes without saying that these measures aren't going to cure anyone with an existing health condition, adding these hacks to your weight-loss plan might give you a leg up.

Drink more water

You don't need us to tell you to drink water, right? You've know that forever. It's just that drinking a large glass of water before meals helps keep your stomach full and prevents you from overeating. It usually takes around 20 minutes for your brain to realise your stomach is full, so drinking plenty of water can help accelerate that process before you eat too much. Simple.

Eat oleic acid

This is the fatty acid which naturally occurs in peanut butter, avocados, nuts and olive oil. It's excellent for helping curb your appetite, a property which has earned it the title "the anti-snacking fat" because it activates the brain area which increases the feeling of satiety, sending out the message: 'I feel full.'

Pick solid foods

Whilst you may be tempted to opt for a liquid lunch like soup when trying to lose a few pounds, research has shown solid foods lead to less hunger, a lower desire to eat and a greater sensation of fullness than those fed a liquid snack. Another study explained that this may be due to the fact solids require more chewing, which can give more time for the fullness signal to reach the brain.

Try apple cider vinegar

Apple cider vinegar has a voodoo-like reputation of being a cure-all for skin, hair and weight issues. Though some of the supposed benefits should be treated with caution, research has found that acetic acid, the main component in apple cider vinegar, can suppress body fat accumulation and metabolic disorders. Mix a teaspoon into warm water and drink at times when the hunger pangs strike.

Eat more protein

Although a protein rich diet can be more expensive than plant-based, research shows it will likely increase your chances of losing weight as it keeps you fuller for longer. One study compared weight loss of participants eating a breakfast of either eggs or bagels, but both with the same calories. Those who had the egg breakfast lost 65% more weight and 16% more body fat over the eight-week study period.