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According to a study by Weight Watchers, most successful dieters plan to indulge regularly. A deprivation diet, in contrast, led to 14 pounds or more of weight gain for almost 50% of participants.

A moderate approach pays off. These tips will help you reach and maintain a healthy weight without feeling deprived.

Take in high-volume foods. High-volume foods contain a high amount of water and fiber with a low level of sugar and calories per serving. By eating these foods, you will quickly feel full and provide your body with the nutrients it needs while consuming fewer calories. Most fruits and vegetables (lettuce, cabbage, cauliflower, spinach, etc.) are high-volume foods.

Turn every meal into a delightful experience. Arrange a beautiful table with candles and flowers, beautify your dishes, create a cozy and happy atmosphere during the dinner. All that things play a crucial role in enjoying meals, no matter what you eat. 

Eat smaller portions. If you completely ban cheesecake, you’re more likely to crave it even more. By practicing eyeballing common serving sizes, such as one ounce of cheese or three ounces of chicken breast, you can eat a tiny piece of your favorite dessert.

Start your day with breakfast. Serve eggs, oatmeal, or a bean burrito for breakfast that will give you energy and keep you from visiting the office vending machines before lunch.

Maintain a full stomach. Have snacks and meals throughout the day to keep your stomach full. It will keep your blood sugar stable and reduce your chances of going off track.

Plant herbs. Your meals will taste delicious when you add fresh herbs to them without adding excessive sugar or fat. You don’t need a big garden to grow herbs. Even the smallest kitchen has enough space for a pot of basil or mint.

Use nutritious ingredients. Try choosing healthful foods for yourself. Begin with dishes you enjoy and experiment until you find more winners. 

Experiment with new dishes. You gain more control by preparing your own meals. Prepare lunches and dinners for workdays by stocking up on the essentials and browsing online. If you return home late from work, you can heat up a dish of spinach lasagna you prepared in advance.

Additional Tips

Regularly exercise. The exercise you do increases your metabolism and makes you stronger, so you can burn calories at rest as well. Exercise for at least 30 minutes three days a week, starting gradually.

Make sleep a priority. Rest and sleep are essential for a healthy digestive system and injury prevention. Set a regular time for waking up and sleeping. For your brain to feel drowsy, turn off the TV and computer several hours before going to bed.

Ask for help.  Some activities you do with people around you, like exercise with a friend or create veggie dinners with your family, can benefit you more than you think. An encouragement or compliment from your family or friends can be as fulfilling as a chocolate bar. 

Take a moment for your mind and body to relax. You may overeat because you are emotionally affected rather than because you are physically hungry. Meditating or listening to instrumental music can help you manage stress. Try to keep a journal that you can refer to help you change your habits, such as bringing herbal tea instead of cream cheese bagel to staff meetings.

You deserve it. Be proud of being able to lose weight. Reward yourself by going on a field trip to the local science museum or buying a new gym bag to get more motivation.

Final Thought

You don’t need to deprive yourself of eating enjoyment to lose weight. You can remain fit and happy by allowing yourself to indulge in chocolate and wine. Try to incorporate the above tips into your life and we would love to hear about your experience.