If the thought of extreme dieting and endless meal prepping makes you want to rage quit, this is the blog post for you. Let’s face it, we’d rather be gaming, reading comics, or watching our favourite shows than counting calories or spending hours in the kitchen. The following habits can help you maintain and lose weight without much fuss. So, here are five easy nutritional habits that are more powerful than you think – no extreme measures required. Let’s level up our health without breaking a sweat!

1. Eat Slowly: The Cheat Code for Satiety 🐢

Picture this: You’re playing your favourite RPG, and you find a cheat code that makes every encounter easier. Eating slowly is that cheat code for your body. When you eat too fast, your brain doesn’t get the memo that you’re full until it’s too late, resulting in overeating. Slow down, chew thoroughly, and savour each bite. Think of it as a side quest that enhances your main adventure – you get more enjoyment from your food and avoid those post-meal crashes.

How to Do It:

• Put down your fork between bites.

• Chew each bite around 20-30 times.

• Engage in conversation or put on a good show to pace yourself.

2. Stop at 80% Full: Avoid the Overeating Boss Battle 🤤

Ever been in a boss battle with low health and no potions? Overeating is like that – it makes everything harder. Stopping when you’re 80% full prevents that “food coma” feeling and helps you stay alert and ready for your next quest, whether it’s defeating the end boss or binge-watching your favourite series. Your stomach takes about 20 minutes to register that it’s full, so stopping at 80% gives it time to catch up. Often, you’ll find that you feel 100% content a little while after you’ve stopped eating.

How to Do It:

• Eat mindfully and listen to your body’s signals.

• If you feel satisfied but not stuffed, that’s your cue to stop.

• Practise portion control by serving smaller amounts and see if you need more.

3. Eat Protein at Each Meal: Build Your Character’s Strength 🍖

Protein is like the experience points for your body. It helps build and repair tissues, keeps you full, and supports muscle growth. Including protein in every meal is like equipping your character with the best gear – it optimises performance and helps you stay strong.

How to Do It:

• Add eggs, chicken, fish, tofu, or beans to your meals.

• Snack on Greek yoghurt, nuts, or a protein shake.

• Aim for a palm-sized portion of protein with each meal.

4. Keep Certain Foods Out of the Kitchen: Defend Your Base 🧑‍🍳

Keeping trigger foods out of your kitchen is like setting up a strong defence in a strategy game. If you know you can’t resist certain snacks, don’t stock them at home. This simple act can save you from many unnecessary raids on the fridge.

How to Do It:

• Identify your kryptonite foods and keep them out of sight.

• Replace them with healthier alternatives like fruits, nuts, or whole grains.

• If you really want a treat, make it a special outing rather than an everyday indulgence.

5. Hydrate Like a Pro: Your Health Potion 💧

Staying hydrated is essential for every quest. Water keeps your body running smoothly, aids digestion, and can even curb hunger. Often, what feels like hunger is actually your body asking for water. Drinking enough water is like having a health potion in your inventory – it keeps you ready for anything.

How to Do It:

• Keep a water bottle with you at all times.

• Aim to drink at least 2 litres a day, more if you’re active.

• Set reminders if you tend to forget – there are plenty of apps for that!

Why These Habits Work: The Science Behind the Magic 🪄

These habits may seem simple, but they’re backed by science and have a powerful impact on your health. Unlike extreme diets that are hard to sustain, these changes are easy to implement and stick with. They help you tune into your body’s natural signals, make better food choices, and create a healthy, balanced approach to eating.

The Power of Simplicity: Less is More 💪

In a world where everyone is obsessed with macros, meal prepping, and fad diets, these habits stand out for their simplicity and effectiveness. They don’t require you to overhaul your life or spend hours calculating every bite. Instead, they fit seamlessly into your daily routine, making healthy eating feel effortless.

I say embrace your inner lazy hero and start incorporating these habits into your life. You’ll be amazed at the difference they can make without feeling like you’re grinding for hours. Ready to level up your nutrition game?

Let’s do this! 💪