Simply changing your diet to healthy foods often makes a huge difference in the beginning, only to plateau later on. Despite being healthy, you should still be eating the correct amount of food or you may be preventing further progress.
Eating is both a mental and physical activity, knowing how to manipulate the mental aspect can help you reach your goals. With a small few changes, you can eat less food without even noticing.
Shrink your plates
When you see a full plate of food, your brain believes the amount of food you’re going to eat will fill you up, making you feel full once you’ve eaten it. To reach the same effect on a larger plate, you have to pile it with more food. Swap your plates for a smaller size and fill them up and you’ll not even notice you’re eating less.
Use taller glasses
Apply the same principle of smaller plates to your glasses by using taller glasses. The height will trick your brain into thinking your drinking more than you are, cutting down on those sneaky liquid calories.
Fill up on protein
For your breakfast, fill up on protein. Protein suppresses your appetite by filling you up and keeping you full throughout the day, preventing the need for those mid-morning snacks.
Hide the snacks
Out of sight, out of my mind is a brilliant way to stop snacking. By removing unhealthy snacks from the area and even your home reduces the temptation. Studies have shown that the harder food is to get to, the less likely you are to eat it. This happens because the desire to eat the food is outweighed by the effort required to get it. If you still find yourself snacking, try to put healthy foods within sight.
Chew. A lot
Many people use the minimum number of chews needed to swallow their food. This can cause you to constantly be filling up your mouth and swallowing more before the previous bite has even reached your stomach. It’s estimated it takes approximately 20 minutes for the brain to receive the signal that you’re full, if you’ve eaten your entire meal in 5 minutes, you’ve likely to have eaten too much. Be chewing more, you take longer to eat each bite and find you will up faster with less eaten. Try counting your chews, aim for about 5-10 chews for soft foods and 15-20 for tougher food.
Avoid eating from the packet
The majority of food packaging does not allow you to see inside. If you’re eating straight from the packet, you don’t notice how much you’ve eaten, and, before you know it, it’s empty. Take your food out of the packet, check the serving size, and give yourself a visual on how much you’re eating.
Sit at the table
One of the biggest causes of overeating is being distracted. It has become more common to eat whilst watching TV, causing all your attention to be on the show you’re watching and not how much you’re putting in your mouth. Try turning off all distractions when it comes to meal times and sitting down at the table. The increased attentions will allow you to enjoy your food, eat slower, and notice when you’re feeling full