Fitness coach shares 7 smart eating hacks that prevent overeating and help support weight loss
When it comes to weight loss, watching what you eat is just as important as your workouts, if not more. It's not just about eating less, but eating smart. Progress often stalls when you don't eat smart. One of the key impediments to healthy eating is overeating. But it can be overcome with the right strategies that help you. From cutting back on reckless habits like drinking alcohol to reducing late-night cravings with simple strategies, it's all about making small, sustainable changes. Clean eating for weight loss is not about eating less but eating right.(Shutterstock)
Fitness coach Dan Go, who regularly shares fitness tricks and hacks on his Instagram, posted a video on June 18, breaking down 7 simple eating hacks that can help facilitate fat loss, reduce cravings, and make healthy eating feel a lot more doable.
Here are the seven eating hacks he shared: 1. Say no to alcohol
Even if the post-dinner alcoholic drink may feel tempting, it's seriously sabotaging your fitness goals. From throwing metabolism off balance to poor sleep, alcohol puts your health at risk.
Dan said, 'Avoid drinking alcohol, it is literally negative calories. It ruins your sleep and makes you hungrier while lowering your energy and focus for the next day. Trying to lose fat while drinking alcohol is like trying to play a video game on extreme hard mode.' Moreover, with alcohol, junk food is often paired, causing you to overeat. 2. Hara hachi bu
The fitness coach shared a Japanese secret that is rooted in the concept of mindful eating. The practice involves eating only till 80% instead of completely aiming to feel full.
He explained, 'There is a Japanese secret of getting lean, which is called 'hara hachi bu', which is eating only eight out of ten. So this means you are not going to be eating till you are stuffed. You are going to be checking in with yourself and making sure you are only eating to about 80% fullness. This helps to digest your food better, also helps for better energy, and it also helps you to unconsciously reduce the amount of calories going into your body.' 3. Brush immediately after dinner
If the temptation of late-night cravings is strong enough to make you forget your fitness goals and stick your head inside the fridge after dinner, it turns out brushing your teeth is one of the best defences against mindless snacking. Dan said, 'If you have a problem with overeating at night, make sure you are brushing and flossing your teeth after dinner. This is one of the best ways to signal to your body and brain that you are done eating, and also, you are going to make it harder for yourself to put food in your mouth.' 4. Start the day with high high-protein meal to avoid late-night snacking
Another hack for avoiding late-night snacking may lie in how you start your day. As the saying goes, what starts well ends well, and the same applies here. A good breakfast can help curb those late-night cravings. He elaborated, 'If you have a problem with snacking at night, it is probably because you didn't get enough nutrition during the day. This is why one of my best recommendations is to start your day off with a high-protein, single-ingredient, nutrient-dense meal. This will regulate satiety and also your hunger at the end of the day.' 5. Have potatoes when craving carbs
While carbs are often cut back when you're on a diet, potato is one kind that has earned a pass. The fitness coach added, 'When you're trying to lean out, use potatoes as your carb source. Potatoes are high on the glycemic index, and they are one of the best cutting foods, especially if you are craving carbs.' 6. Be a high-volume eater
It is presumed that when on a diet for weight loss, you eat less, but no, it's all about eating right. Dan added, 'This means volumising your foods with vegetables and fibre as much as possible. This is going to help you feel fuller after each and every meal.' 7. Drink soup or broth before meals
This hack is for managing the portions, and turns out soup or broth helps in achieving portion control. Dan said, 'It's low-key to drink a soup or a broth before your meals. Research actually shows that drinking a low-calorie, nutrient-dense soup at the beginning of a meal can reduce calorie intake by as much as 20%.'
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
3 hours ago
- Hindustan Times
Star Trek actor William Shatner shocks fans with 50‑pound weight loss at 94: Here's how he did it
Star Trek actor William Shatner has proved that age is just a number by losing 50 pounds at the age of 94. Insiders have told National Enquirer that the veteran actor's weight loss journey at this age has left several observers wondering about what sparked this transformation now. William Shatner, at 94, lost 50 pounds, defying age stereotypes.(williamshatner/Instagram) According to Brigada News, Shatner was once topping dangerous weight levels. He used to weigh more than 300 pounds after his hip replacement surgery. He is believed to have followed a disciplined diet, accompanied by an active lifestyle, to shed extra kilos from his body. Shatner reportedly eats fruit and tea for dinner and keeps himself away from heavy meals. Insiders revealed to the media outlet that the actor is following an easy eating regimen, which he has dubbed 'food as fuel, not comfort.' Moreover, he remains on the move by trying to stay active throughout the day. He does this by playing around with his grandchildren and enjoying vacations with his family members. Recently, he shared in an interview that keeping up with his family members has been playing a 'critical role' in his weight loss journey. Few medical experts, including Dr Gabe Mirkin, have lauded the actor's efforts at this age, noting that removing extra weight from the belly can certainly lower the risk of diabetes, heart disease, and cancer, according to Brigada News. In his memoir, Live Long and… What I Learned Along the Way, which came out in 2018, William Shatner stated that quitting cigarettes and getting quality sleep on a daily basis have played a big role in allowing him to 'live long and prosper'. Sources told National Enquirer that Shatner recently left many of his fellow travelers surprised when he was visiting a place. This time, he looked slim and was breathing easily. This was in contrast to the 2017 incident when he was taken on a wheelchair through an airport due to difficulty in breathing. Recently, William Shatner was named as one of the faces to promote Tinnitus Quest organisation, a "patient-led nonprofit committed to silencing tinnitus," Hello! magazine reported. According to the Mayo Clinic, tinnitus occurs when people experience ringing or other noises in one or both of their ears. Shatner has suffered from the condition since the 1960s. The actor has attributed this problem to the filming of the 1967 Star Trek episode, Arena. At the time of production, Shatner said he was standing too close to a prop explosion. FAQs 1. Is William Shatner a billionaire? According to Celebrity Net Worth, the Canadian-born actor has a total net worth of $100 million. 2. What did William Shatner say when Leonard Nimoy died? After his Star Trek co-star's death, Shatner said that he loved him "like a brother". 3. What is William Shatner's real name? His birth name is William Shatner.
Time of India
7 hours ago
- Time of India
Can eating fruits on an empty stomach increase the risk of diabetes? Doctor reacts
Vegetables and fruits are an essential part of a well-balanced and nutritious . But when it comes to fruits, there is always so much confusion about what and when to eat. A popular nutritionist recently spoke about why eating fruits on an empty stomach is a big no. Tired of too many ads? go ad free now The nutritionist also adds that if a person is prone to diabetes, there is a chance that they will become diabetic earlier rather than later. But is it true, though? Is eating fruits on an empty stomach bad Silent symptoms of magnesium deficiency that can lead to life threatening conditions Dr. Santhosh Jacob, a muscle-centric orthopedic and sports surgeon, however, says it's a common misconception. In a video shared on Instagram, he stresses that eating whole fruits is not only safe but beneficial for those managing diabetes. The surgeon talks about how fruits are composed of about 80% water, along with fructose, glucose, sucrose, and fiber, which have a minimal impact on blood sugar when consumed whole. 'Fructose doesn't really increase insulin or blood sugar right away. It goes to the liver to be metabolized. Sucrose is broken down into glucose and fructose. And glucose does increase the blood sugar. But it is tied to fiber, which releases the glucose in a very slow, controlled manner,' he . According to the doctor, whole fruit consumption typically results in a temperate blood sugar rise of about 30 milligrams per deciliter over two hours, which then normalizes. He notes that this controlled response makes whole a safe choice for people with diabetes, even on an empty stomach. Dr. Jacob also adds that the fiber, polyphenols, and short-chain fatty acids in fruits support gut health by feeding beneficial bacteria, contrary to claims that fruit might disrupt gut flora. Debunking the myth The idea that fruit on an empty stomach is harmful stems from misconceptions about rapid gastric emptying and sugar absorption. Dr. Jacob clarifies that while fruits digest quickly, their fiber content prevents sharp blood sugar spikes. He dismisses fears about fruit 'washing out' gut bacteria. 'The only thing which could actually wash out your gut bacteria is high amounts of alcohol, overdose of antibiotics or chemotherapy drugs,' he adds. Tired of too many ads? go ad free now He also quotes multiple meta-analyses that show consuming whole fruits, about 250 grams daily, reduces the risk of diabetes and metabolic issues. Lifestyle factors driving diabetes Dr. Jacob further points out the lifestyle factors that contribute to diabetes. 'Consistent post-meal hyperglycemia, calorie excess throughout the day, processed foods with increased fats and refined sugar, which have no fiber in them, lack of strength training and physical activity, disturbed sleep, central obesity, and stress are probably the reasons India is getting diabetic,' he notes. He concludes, adding that whole fruits, rich in nutrients and fiber, can be a 'saving grace' for those looking to manage or prevent diabetes. 10 benefits of having water on empty stomach
Time of India
7 hours ago
- Time of India
Cardiologist says these 5 common medicines could harm your heart without any warning
Medicines are meant to heal—but what good are they if they cure one problem while quietly creating another? Many drugs we rely on for everyday aches, colds, or chronic conditions have been around for years and are often trusted without a second thought. But just because something is familiar doesn't mean it's completely safe. In fact, some commonly used medications might be doing more harm than we realize—especially to the heart. In a recent Instagram post, cardiologist Dr. Dmitry Yaranov sounded the alarm on five widely used drugs that could potentially harm your heart without clear warning signs. 'As a cardiologist, I see how some commonly used medications can silently damage your heart,' he wrote, urging patients to stay informed and proactive. Here are the five medications Dr. Yaranov cautions about—and why they deserve a closer look: NSAIDs (e.g., Ibuprofen, Naproxen) Over-the-counter painkillers like ibuprofen and naproxen are go-to solutions for headaches, joint pain, and inflammation. But when used frequently or in high doses, they can raise blood pressure, cause fluid retention, and even lead to heart failure, especially in individuals with existing cardiovascular issues. Certain chemotherapy drugs (e.g., Doxorubicin, Trastuzumab) Some meds used during the chemotherapy, have been found to come at a cost to your heart. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trending in in 2025: Local network access control [Click Here] Esseps Learn More Undo Some chemotherapy agents are known to weaken the heart muscle over time, increasing the risk of heart failure. That's why many cancer patients undergo regular cardiac monitoring during and after treatment. Stimulants (e.g., Amphetamines, ADHD Medications) Medications prescribed for ADHD and narcolepsy, such as amphetamines , can elevate heart rate and blood pressure. In some cases, they may trigger arrhythmias or even heart attacks, particularly in those with underlying heart conditions or high cardiovascular risk. Older diabetes medications (e.g., Rosiglitazone) Some earlier-generation diabetes drugs have been linked to an increased risk of heart failure. While they may help manage blood sugar, they're no longer considered first-line due to their impact on heart health. Newer options now offer better cardiovascular safety, so it's worth discussing alternatives with your doctor. Decongestants Decongestants (e.g., Pseudoephedrine)found in many cold and flu medications, work by narrowing blood vessels to relieve nasal congestion. However, they can also spike blood pressure and disturb heart rhythms. Thus if you are diagnosed with high blood pressure or any heart disease, it is advised to opt for these meds only after getting it approved by your doctors.
