Introduce simple diet changes
"People think changing all or nothing eating habits is a complete change, but it's too much for anyone," says Libby Mills, a dietitian and media spokesman at the Academy of Nutrition and Dietetics.

Instead, change habit by habit for one day (just don’t be strict with yourself: skip dessert or eat another serving of vegetables). It's so much easier, and it will have a huge effect in the long run.

Start the day with a glass of water

For starters, try to start with a glass of water one day before drinking caffeine from coffee.

"That dose of fluid will boost your metabolism. It can clear your head and help your bowels function normally, ”Mills says.

Put a glass of water on the nightstand before you fall asleep in the evening, drain it the next morning before you jump out of bed and easily change your habit.

Eat enough calories in your diet
When you are deprived of food, your metabolism slows down and your body becomes accustomed to drawing energy from the muscles and retaining fat, which can lead to cultivation.

"Don't bother with numbers, but sometimes keeping track of the amount of calories you eat in a day is a good way to make sure you make healthy diet decisions," Mills says.

Eat from smaller plates
Change your eating habits by filling a plate with food smaller than the standard size. Cornell researchers have found that people who eat cereals from large bowls bring 16 percent more than those given smaller bowls. However, when asked to determine how many cereals they thought they ate, estimates of people eating large bowls were seven percent lower than those eating small bowls. In translation: smaller plates help you to eat less, but also to think that you have eaten enough.

Bring lunch from home

Thanks to a packed lunch from home, it will be easier to keep track of what you are eating while also saving money. Try setting a reminder on your phone one day after dinner and making a salad or bowl of, for example, brown rice with vegetables and protein.

One way to make lunch for the whole week involves a creative trick: “Take a split-segment plastic container to place whole grain or whole grain wheat crackers, vegetable sticks, fruit and hummus or a couple slices of cheese. So you get different flavors, textures and shapes that are interesting, ”Mills says.

Do not deprive yourself of treats

"A tiny treat like chocolate is good for the body. If you have the habit of eating it and then throwing it away, your body experiences stress and stimulates the production of cortisol, which raises blood glucose levels, and that excess is deposited in the form of fat in the waist, ”says Mills.

Try eating a chocolate bar with at least 70 percent cocoa one day, which can have a positive effect on cholesterol, blood pressure and circulation, she says. Also in yogurt or oatmeal you can add unsweetened cocoa powder for flavanol flavored chocolate, which have antioxidant and anti-inflammatory properties.