How Can You Trick Your Brain into Eating Less?
How to eat less and not be hungry. 10 tricks to trick your brain
Snacks on the run with junk food and huge portions are the main enemy in the fight against excess weight. How can you not overeat and still not suffer from hunger? You will have to approach nutrition more consciously, then it turns out that it is easy to teach the body to consume less food, without experiencing discomfort. Below are 10 simple tricks on how to trick your brain and cut your calorie intake.
Don't get distracted
Are you used to eating lunch on the run at work, without interrupting your workflow, but eating dinner in front of the TV or reading a book? When distracted by other irritants, you are more likely to eat more than you need to, and forget to think that these candies are already unnecessary. Time to break this habit - eating is best done in silence.
Small plates and cutlery
The brain is pretty easy to trick if you use small plates and cutlery. A small plate full of food is perceived as enough to fill up, as opposed to a large plate that is only half full. In addition, it is tempting to fill a large plate, while physically you cannot fit the same amount of food into a small one. Scientists at the University of Cornell and Groningen have found that people usually fill up dishes by 70%, regardless of their size.
Similarly with cutlery - the brain erases the differences between 10 small and large spoons, for example, ice cream, the quantity is important to it, not volume. Small appliances will help you avoid overeating.
Another nice fact - most people can safely eat 20% more or less than the usual portion and not even notice it. Small plates and utensils will help you use this feature of your body.
Why am I getting fat in quarantine? 7 main reasons for weight gain
Reduced activity may not be the only reason.
It has long been known that certain colors can awaken, or vice versa suppress appetite. Armed with this knowledge, you can choose the dishes. For example, red (as well as yellow, orange, pink) causes a strong feeling of hunger. On plates of neutral shades - white or gray, food also looks appetizing, and you want to eat more.
To reduce appetite, it is better to use dishes of blue, blue, purple colors. You can go further - use a blue tablecloth or even add these shades to the kitchen or another room where you eat more often.
The brain receives a delay signal that the stomach is already full and you are full, so try to stretch the pleasure and eat slowly. You should not pounce on food and consume it at a cosmic speed, as there are more chances to overeat - in such cases, the brain simply does not have the ability toTime to signal saturation. It is best to take small chunks of food and chew them thoroughly before taking the next one.
Eating more slowly will help and breaks - set aside your fork or spoon to drink water or just stretch. In addition, you should listen to your body and not sit down to the table if you are not hungry.
Chew gum and drink water
Both help reduce appetite and help you survive without harmful snacks before your next meal. Next time you crave something tasty between lunch and dinner, try chewing gum or drinking a glass of water.
Get enough sleep and get up early
It's profitable to be a morning person! Scientists from Northwestern University found that people who get up no later than 8 in the morning consume almost 200 calories less at lunch and almost 400 fewer after 8 pm. If you want to lose weight, this is a great motivation to go to bed and get up early.
A good eight-hour sleep will also help in the fight against excess weight - American scientists have observed 68 thousand subjects for 15 years and found that people who sleep 7-8 hours a day, less prone to obesity than those who do not get enough sleep.
Perfect morning: 7 best weekend breakfasts
Healthy and beautiful recipes for those who do not need to rush anywhere.
Hot peppers have been proven to speed up metabolism by 25 % for four hours - it's all about capsaicin, which increases blood circulation and makes you burn fat more actively. It also suppresses hunger and cravings for sugary and fatty foods.
Ginger has a similar effect - a study from Columbia University found that drinking ginger reduces hunger.
How to fight the virus: effective spices to strengthen the immune system
Just a couple of pinches - and your dishes are not only tasty, but also healthy.
Take the treats away
How easy it is to reach for a chocolate or chips if they are in plain sight. And it doesn't matter if you are actually hungry or just the food is an eyesore and asks to be eaten. But research shows that the further away the desired treat is, the less reason for the brain to think that right now you can profit from something.
Fruit tea instead of dessert
Do you like to pamper yourself with dessert after a hearty dinner? Try replacing it with a flavored tea - rooibos, hibiscus, berry, or fruit. This drink has a slight sweetness and no extra calories.
Brush your teeth right after dinner
Brushing your teeth will help you get rid of the temptation to eat something else after dinner. Whenyou will want to eat a cookie before bed, you will think once again whether it is worth doing, because then you have to get up and brush your teeth again.