So we've already told you about it the best breakfast habits to lose pounds. And we shared What to do at lunch to speed up weight loss?. Heck, we even covered weekend and weekday Weight loss tasks.
But if the last meal of the day is your biggest battlefield, you really need help. Just home from work or a day with the kids, and you're tired and hungry and looking at another Herculean task: put together a healthy meal if you just want to sit back and eat a whole bag of corn chips and dip with the vegetables the television. We hear you … We were all there. The good news is that Nutrisystem offers quick and easy dinners that make healthy eating easier (Check out our 15 most popular main courses here).
Regardless of whether you are at Nutrisystem or not, you can stay on the right track with a few simple eating habits.
Here are 10 scientifically supported ways to win the battle of dinner and even lose a few pounds:
1. Buy pre-chopped vegetables.
This saves you tons of time, and probably tons of calories, since you don't have as much opportunity to have a snack before dinner. Pre-cut vegetables are just as nutritious and full of fiber-controlling fiber as fresh vegetables, nutritional experts at the Cleveland Clinic say. But avoid those with a white caste. This means that they have lost some moisture and therefore some nutrients, say the experts.
2. Drink two cups of water before eating.
H2O is possibly one of the cheapest and easiest weight loss aids you have ever seen. A study by Virginia Tech researchers found that people who had two cups of water before a meal consumed 75 to 90 calories less during the meal and lost about five pounds over a 12-week period. A second study, conducted in Birmingham, England, and published in the journal Obesity, confirmed that drinking two cups of water about 30 minutes before a meal curbed appetite and over 12 weeks in the study of almost three weight loss Pound led group.
3. Eat before you eat.
As long as it is a low-calorie soup. Studies by Penn State University nutritionist Barbara Rolls, author of Volumetrics, found that people who made their first course of soup ate 20 percent fewer calories while eating than those who didn't. Try one of our delicious ones Soup recipes before you dive into yours Nutrisystem dinnerand enjoy staying satisfied long afterwards!
4. Have a salad before or with your meal.
Penn State's Barbara Rolls and her colleagues found research published in Appetite in 2012 that salad before or during the main course (pasta in this study) reduced the amount of appetizer participants ate by about 11 percent. But it also increased vegetable intake by almost a quarter – a bonus to your health. Try one of our delicious and healthy salad recipes. Just click here to see them>
5. Divide starters in the kitchen.
Family-style food – with bowls of food on the table – is just an invitation to have seconds. Studies by Cornell University's food and brand laboratory found that serving food from the kitchen counter made it possible for men to eat 29 percent less and women 10 percent less at mealtime – even when the counter was only a few meters away. Researchers call this successful weight loss technique "dish here, dine there."
You can find more ways to turn your kitchen into a fat burning machine here>
6. Leave the plates in the cupboard.
Yes, it's dinner, but science has shown that the bigger the plate, the bigger the serving. Just last year, a study in the Association for Consumer Research journal looked at all the plate size studies they could find. It turns out that eating on a plate half the size of the average plate resulted in a 30 percent reduction in the amount of food you serve and eat.
7. Order early.
Avoid these high-calorie impulses and order your dinner before you are hungry. Studies by the University of Pennsylvania and Carnegie Mellon University have shown that people who order a takeaway meal at least one hour before they are scheduled to eat are more likely to make reduced-calorie decisions. In fact, in 2016, they reported in the Journal of Marketing Research that the food order calories decreased by 38 calories for every 108-minute delay.
8. Send the bread basket back.
Many restaurants push a basket of warm rolls to your table as soon as you take a seat. It doesn't seem intuitive. Won't the bread fill you up and make you order less? Nah. In fact, it works the other way around. Researchers at Weill-Cornell Medical College served a group of people a small ciabatta bun before a meal of grilled chicken, steamed vegetables, and a salad with vinaigrette. It turns out that eating a carbohydrate like bread on an empty stomach turns sugar before you can even say, "Give me the butter." Subjects had 30 percent higher blood sugar if they ate a bun before eating than if they ate afterwards when other foods slowed digestion and prevented blood sugar levels. Blood sugar spikes can make your appetite frenzy – never a good thing if you are trying to lose weight quickly.
Click here for the worst fat traps when eating>
9. Take a walk after dinner.
A walk doesn't just help you burn calories. A recent study by researchers at the George Washington University School of Public Health and Health Services found that a moderate-intensity walk after eating – only 15 minutes long! – can help keep your blood sugar low. This can help curb nighttime nibbles, but more importantly, can help you control or prevent type 2 diabetes. But this Rx isn't just there for dinner. In the study, participants used 15 minutes after each meal to achieve these great results. The best thing about it: if time is a problem for you – and who is not busy? -, the three 15-minute walks worked better than a long 45-minute walk to keep blood sugar at bay.
Click here for 10 reasons to go for a walk today>
10. Turn off the TV.
If you grew up in the era of "TV tables" that made eating and watching at the same time so much easier, there is likely to be a higher risk of obesity. Conversely, turning off the tube during meals increases your chances of healthy weight – nearly 40 percent, according to a study by researchers at the Ohio State College of Public Health. Their results were based on a telephone survey of nearly 13,000 Ohio residents who answered questions about their family eating habits.
Are you looking for simple and delicious food to lose weight? Check out our customers' 15 most popular Nutrisystem dinners of all time>