We can't get enough of the slim-down tricks found in nutrition and fitness guru Jenna Wolfe's new book, Thinner in 30: Small Changes That Add Up to Big Weight Loss. Simple and effective, they work for just about anyone — from couch potatoes to fitness pros. Try these five inspired by Wolfe's book and you'll realize that healthy eating really is easy and energizing.
1. Rise and rehydrate.
The moment you open your eyes, reach for a glass of H2O and take 20 sips. It doesn't matter if you feel thirsty or not, your body needs to get rehydrated. (You've deprived it of its favorite fluid for at least six hours!). Because our bodies often mistake thirst for hunger, this daily habit can also help prevent you from eating every carb-filled crumb in sight. Put a glass of water on your nightstand as part of your bedtime routine and it'll be even easier to remember to drink up in the morning.
2. Eat every two to three hours.
Yep, you read that right. Wolfe recommends noshing often enough so you never feel hungry. But that doesn't mean you can eat whenever and whatever you want – aim to eat three healthy meals and three snacks each day. And try not to miss a meal — when your body goes into starvation mode, it breaks down that lean muscle you worked so hard to get and converts it into energy. Plus, your body may end up storing more of whatever you eat during your next meal as (sorry) fat.
3. Eat protein, carbs, and healthy fats together.
Because they digest at different speeds (carbs go first, then protein, and finally healthy fats), when you eat all three at the same time it gives your body a steady stream of energy and keeps you satisfied until your next meal. This nutrient trifecta also helps prevent blood sugar from spiking, which is important; when blood sugar levels are high, your body releases too much insulin, leading to unwanted fat storage.
4. Spice things up for a speedier metabolism.
Some studies suggest that capsaicin, a compound found in many hot peppers, may improve circulation, relieve aches and pains, and boost metabolism. We're big fans of this tip, because we love throwing a little cayenne pepper into Mexican or southwestern dishes like this turkey pumpkin chili for an added (healthy) kick!
5. Chopsticks aren't just for sushi.
Barring soup, who says you can't whip 'em out at every meal? Choose chopsticks over a fork and you'll automatically eat slower and take smaller bites. We know they're the least user-friendly of all utensils, but they're the best ones for our waistlines.