Adjusting eating habits plays a vital role in weight loss. A balanced diet that prioritizes healthy foods like lean protein from fish and poultry, fruits, and vegetables contributes to increased satiety and reduced cravings. Here are some habits that can help with weight loss.

Chewing sugar-free gum stimulates saliva production, which helps reduce cravings, especially for high-calorie snacks like chips and pastries.

Prioritize healthy foods like fruits, nuts, and granola bars instead of buying sweets, sausages, or chocolate to satisfy cravings. Keep unhealthy snacks like candy, chips, and chocolate out of sight or avoid buying them altogether to control sugar and calorie intake. If you are eating at a restaurant or a friend's house, choose healthy options like vegetables, fruits, fish, and chicken first, and prioritize eating until you are full.

Stop watching cooking shows on TV, phones, or laptops as they can stimulate appetite and make weight loss more challenging. When sitting or lying down to watch, you tend to snack more, leading to rapid weight gain and negatively impacting your health.

Use smaller bowls and plates because their size gives the brain signals about the amount of food. Larger plates make the brain assume that more food needs to be consumed, promoting increased cravings. Using smaller plates and bowls during meals and taking smaller portions helps you feel full faster, reducing calorie intake.

Distract yourself from cravings. Eating due to boredom, fatigue, or stress can lead to obesity and a feeling of loss of control. Whenever you experience these feelings, delay cravings by getting up and walking around the house, taking a 5-10 minute walk in your office, getting a glass of water, sweeping the house, or doing laundry. This distraction technique can also reduce cravings for a certain period.

Eat slowly and drink enough water. You can take longer breaks between meals to allow food to digest slowly, reduce calorie intake, and still feel full. Adults should drink at least two liters of water per day to support digestion and absorption, and avoid dehydration.

In addition to changing eating habits, individuals struggling with obesity should create a specific, detailed weight loss plan. This includes regular exercise for at least 30 minutes daily, gradually increasing the duration and intensity to burn calories more effectively. Reduce stress and pressure at work, limit red meat and processed meat consumption. Change beverage choices, prioritizing unsweetened options, and avoid items high in sugar and artificial sweeteners.

Anh Chi (WebMD)