What you eat is important, but even healthy foods can prevent you from losing weight if you eat too much.
I never recommend extreme calorie restriction (most people are not very good at it anyway), but there are some tricks you can use to slightly reduce the amount of food you eat without feeling private
or even really notice it.
Your brain is easily deceived by changes in perspective. It is also more sensitive to external signals such as an empty plate than inner tracks like a full stomach. Understanding these influences can show you how to tilt them in your favor.
Over time a difference in calories can help you lose weight. It is slow, but it is constant. And best of all, unlike some strict diet plan or exercise routine, it’s painless. Following are eight simple ways to eat less
Use Smaller Plates
A full plate sends the signal that you are eating a full meal and a partially full plate seems a scanty meal, regardless of the actual amount of food.
Using smaller plates and filling them is a proven way to eat less without noticing.
Help Yourself 20%, Less
The minimum margin is approximately 20% of any given meal. In other words, you can eat 80% of the food you eat normally and, probably not notice it, as long as no one tells you.
You could also eat 20% more; it’s not a bad idea if you’re eating vegetables. If you have those smaller dishes mentioned above, serving a little less should be equally satisfied.
Use Taller Glasses
Just as less food seems more food in a smaller dish, height makes things look larger than the width, even when the volumes are the same.
You can reduce your liquid calories by choosing higher cups instead of the short ones.
Eat Protein At Breakfast
People love to promote breakfast eating as a miraculous cure for weight loss, but only high-protein breakfasts have been shown to suppress appetite and reduce subsequent feeding throughout the day.
Skip the waffles and head to the egg omelet station instead.
Eat Three Meals A Day
I bet you thought that eating many small meals was better than eating three larger ones throughout the day, but the facts tell us otherwise.
Although skipping meals can make it harder to control your appetite, eating more than three meals a day has not shown any benefit, and may even be worse for appetite control.
Eat when you are supposed to and should not need any additional food.
Keep Snacks Out Of Sight Or Out Of The Building
Study after study has shown that people eat much more when the food is visible instead of being far away from where it cannot be seen, even if they know it is there.
Research has also shown that the hardest food is the one you must reach, even if the extra effort is just the removal of a lid or walking to the cabinet, you are less likely to eat it.
To avoid additional snacks, keep tempting foods out of sight, or better yet, out of the house. On the other hand, keep healthy foods prominent and easy to reach.
Since I have been paying more attention to the speed of eating, I have been horrified to observe that most people do not chew.
If you are one of those people who chew the minimum number of times before swallowing or shoving another fork full, it is likely that you are eating much more at each meal.
Reduce speed, chew each bite (counting your chews can help develop this habit) and you will see how you fill faster with fewer calories.
Do Not Eat Directly From The Package
Your stomach can not count. When you cannot see how much you are eating, you are more likely to lose track and consume double or even triple the amount you would eat if you took the time to serve yourself a proper portion.
Use a plate, or a bowl, or even a napkin; just make sure you get a good view of everything you’re going to eat before you take your first bite.