10 Simple Tips to Make Your Regular Diet Healthier

1 Slow down

Studies comparing different eating speeds show that eating at a fast pace can increase your appetite to a great extent and make you gain weight more likely. Eating slowly may reduce your calorie intake and aid weight loss . By eating slowly, you are also likely to chew food more thoroughly, which also improves weight control.

2 Increase your protein intake

Protein is often regarded as the king of nutrients, and it does possess some superpowers. Its ability to affect your hunger and satiety hormones is one of the reasons it's considered the most filling macronutrient. Furthermore, protein helps you retain muscle mass and could also lead to a slight increase in the number of calories you burn each day. It also prevents muscle loss that can occur as a result of weight loss and aging.

3 Drink enough water

The importance of drinking enough water for your health cannot be overstated. Having water instead of other drinks may reduce your intake of sugar and calories dramatically.

4 Bake or roast instead of grilling or frying

Depending on how you prepare your food, it can drastically alter its effects on your health. The most popular ways to prepare food are grilling, broiling, frying, and deep-frying. However, these methods form several potentially toxic compounds which are linked to health conditions, including cancer and heart disease.

Among the healthier cooking methods are:

-baking -broiling -pressure cooking -simmering -slow cooking

5 Cook at home more often

Rather than eating out every night, make it a habit to cook at home as often as you can. First of all, it's more affordable. In addition, if you cook your own food, you'll know exactly what ingredients are in it. You won't have to be concerned about hidden fats or calories.

6 Become more active

Getting good nutrition and exercising often go together. The benefits of exercise can be felt in many areas of your life, including enhancing your mood, decreasing anxiety, and reducing stress. Emotional and binge eating are most likely to result from these feelings. Try to exercise for about 30 minutes each day, or if you can, take the stairs and go on short walks.

7 Stay away from “diet” foods

So-called diet foods are often very deceptive. Fat content has typically been reduced dramatically, and they are often labeled "fat-free," "low fat," or "low calorie." However, a great deal of sugar and other ingredients are added in order to compensate for the loss of flavor and texture. Consequently, a lot of diet foods contain more sugar and sometimes even more calories than their full fat counterparts.

8 Get a good night’s sleep

A good night's sleep cannot be overstated. Sleep deprivation can result in an increased appetite, which leads to more calories consumed and weight gain.

9 Choose healthy oils

Over the past few decades, highly processed seed and vegetable oils have become household staples. Consider healthier alternatives to these oils, such as:

-extra virgin olive oil -avocado oil -coconut oil

10 Eat from smaller plates

Research has shown that your dinnerware size directly affects how much you consume. Using a large plate makes your portion appear smaller, while using a small plate makes it appear bigger.