Worried about the weight you seemed to have gained during the successive lockdowns? But you don’t have the bandwidth, mind space or time to officially start a diet plan?

Well, who says you have to officially start a ‘diet’, or take out two hours to exercise every day. It doesn’t have to be all or nothing… a lot of slim people remain so by virtue of some simple, simple steps that they take. I call them cheat tricks. Till you can get round to overhaul your diet completely why not try some of these simple, yet effective’ weight check ‘steps.

Have some protein with your breakfast (understood here is the fact that breakfast is not to be missed at all). Why? Because proteins rev your metabolism right away (more than carbs and fat) and the earlier you get your engines going the better. In fact make sure you include a lean source with every meal. Choose from chicken breast, light tuna, salmon, eggs, shrimp, turkey breast, tofu, low-fat dairy, soya milk, sprouts, beans and lentils.

Do this: Have an egg breakfast. Egg eaters feel fuller after breakfast and stay full longer. Thats because after an egg breakfast which induces greater satiety it leads to reduced energy intake at lunch, and in fact the trend holds all day long and the egg eaters ate lesser calories through the day. And it’s a no brainer that feeling satisfied after a meal can make a big difference in sticking with a weight loss program.

Feel like munching because of boredom? Have a hot, low-cal beverage. You’ll tend to sip it slowly over an extended period of time. And make sure you opt for those under 100 calories (like green and herbal teas, and no-sugar hot skimmed milk cocoa). Actually green tea is a great idea as catechins in them increase

the metabolism and help your body burn fat more quickly. And if you don’t add milk and sugar this tea has ‘no’ calories.

Do this: Whenever you fancy something to eat, take a swig instead. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. Plus water will fill you up and help stave off food cravings (give link to the Have water, loose weight column).

Try chewing each mouthful 25 times until it becomes almost liquid. Also as digestion begins with the enzymes in saliva, so you will help your digestive system by eating slowly. Also this allows more to time to enjoy the taste of your food, giving your stomach time to signal the brain when you’re full.

Do this: Have more of foods that make you work; this way you’ll eat less of them. Now you know what to choose between shelled peanuts and unshelled peanuts (and shelled pistachios and salted unshelled ones).

Consciously reach for fibre. Fibre provides volume to food without adding a lot of calories and keeps you feeling full as the body stays busy processing it for long.

One of my favourites here has to be oats. Not only are they delicious (specially when had chilled with some fruit slices added), they also take longer to digest, keeping one feeling full longer. Other foods rich in fibre are whole wheat bread (the real brown bread), wheat bran, fruits and vegetables.

Do this: Also have not one, but two apples a day. They are a good source of pectin, a soluble fiber that provides bulk and digests slowly. 5 g of pectin is enough to leave people feeling satisfied for up to four hours. Two large apples provide about two-thirds that amount.

Add spices or chilies to your food for a flavour boost. Food that is loaded with flavour will stimulate your taste buds and be more

satisfying - so you’ll eat less. Plus, you automatically eat slower and drink more water! Actually there is a logical reason here. Hot, spicy foods like say hot peppers help shift your metabolism into high gear for a short period. Capsaicin, a compound found in them temporarily stimulates the body to release more hormones like adrenaline, which speed up metabolism.

Do this: Try Kimchi, a spicy Korean delicacy, made of fermented cabbage, garlic, and chili peppers. It’s perfect to boost your weight-loss efforts. Its strong flavor suppresses appetite and prevents overeating. Look for it in Asian supermarkets or natural food stores, and eat a small amount as a side dish with meals.

(Kavita is a nutritionist, weight management consultant, and health writer based in Delhi. She is the author of The Dont Diet Plan: A no-nonsense guide to weight loss, Fix it with Food, Ultimate Grandmother Hacks, and Don’t Diet! 50 Habits of Thin People.)