We are all well aware that overeating is a key cause of excess weight. However, it is very difficult to cope with the obsessive desire to chew or have a snack on the run, and at the table the hand often reaches for the supplement. Controlling your appetite can be difficult and difficult to force yourself to stop in time. Novate.ru offers a selection of actionable tips to help you stop overeating without denying yourself the pleasure of delicious food.
1. Use visual reminders
Scientists point out that one of the main reasons for overeating is a persistent habit of relying on visual cues, ignoring internal ones. This point is well illustrated by an experiment conducted by the researchers. The test group was broadcast a long sporting event and provided unlimited chicken wings. During the experiment, one half of the tables was constantly cleaned, removing the bones, and the other was not touched, and leftovers accumulated here. And it turned out that the people sitting at the second set of tables ate 34% less than the first. The conclusion is simple: you do not need to completely remove any leftovers or empty bottles from the table - this will become a visual reminder of how much has already been eaten and drunk.
2. Choose smaller packages
Another external signal that causes overeating is the size of the food package. This property is known as the portion size effect. A smaller bag means less food eaten. In addition, when the packaging ends, the so-called pause point turns on: there is time to think, to continue eating further, or to stop.
3. Use smaller plates and taller glasses
One of the easiest ways to reduce serving sizes without noticing changes is to use smaller plates and replace wide glasses with narrower ones. Such a simple technique helps to reduce the amount of food eaten up to 27%, and the amount of liquids drunk - up to 57%. This is also related to the visual effect: in a large plate, a normal-sized portion seems small and it is tempting to put in more food.
4. Reduce the variety of dishes
A large selection of dishes makes you want to try everything, which increases the chances of eating more than the body needs. Moreover, it is quite significant: as the experiments of scientists have shown, too diverse a menu can provoke an excess of the portion by 23%. The fact is that repeated exposure to the receptors of one taste causes natural numbness, and different ones - delays this moment, forcing you to eat more.
Useful advice from Novate.ru: The sensory satiety effect can be beneficially applied to parties and other events that offer buffets. You need to immediately choose two snacks and drink the same drinks all evening. Note that the advice to reduce the assortment does not apply to vegetables and fruits - a variety of healthy foods has a beneficial effect on the body
5. Do not keep tempting, but not healthy food in sight
The well-known saying "Out of sight, out of mind" works not only with feelings, but also with regard to food. The less often the goodies catch your eye, the higher the chance of not eating them thoughtlessly, on the go. Cookies, sweets and other unhelpful things should be kept in the closet, and fruits and vegetables should be left on the table.
6. Make spontaneous snacking uncomfortable
Laziness is inherent in all people, and this phenomenon will also come in handy in the fight against overeating. The more effort you have to make to get the product, the less chance of a spontaneous snack just like that, out of boredom. Tricks like putting snacks out of reach or making the habit of eating only at the kitchen table can help transform mindless eating behaviors into conscious choices.
7. Eat slowly
Those who eat slowly, savoring each bite, tend to eat less and rate the food as tastier. Stretching the process allows more time to develop a feeling of satiety, and we have time to realize that we have eaten enough before taking the supplement.
8. Choose a company wisely at lunch
When we dine with friends or relatives, we eat significantly more food than alone. This is due to the fact that someone eats quickly, and someone slowly, the time at the table increases and this pushes to nibble something else while the others finish eating. To neutralize this effect, they sit next to those who eat slowly, or pre-determine the food ration for themselves.
9. Eat by your internal clock
The habit of relying on external cues such as the time of day to determine hunger levels can also lead to overeating. You don't need to eat by the hour, you may need fewer meals. The study found that those who were time-oriented ended up eating more often than those who listened to internal hunger cues. If you find it difficult to understand whether you really want to eat or is this a psychological feeling, think about whether you want to eat an apple? Real hunger doesn't differentiate between foods.
10. Beware of "healthy food"
Positioning a product as useful subconsciously instills a false sense of security, which often leads to unconscious overeating. Plus, there is a tendency to reward yourself for healthy food with some delicacies. To avoid this trend, it is advisable to choose products based on ingredients rather than on their health claims.
11. Do not make large stocks
Experiments show that shopping in bulk and preparing large amounts of food encourages people to eat more often. To reduce the likelihood of overeating, it is advisable to try to buy only what is needed for the week. Then there will be no fears that the expiration date of some product is coming out and it needs to be eaten faster. Also, do not prepare a lot of snacks in reserve in case guests suddenly come.
12. Increase the amount of food
A large serving makes it feel like we ate a lot of calories. The volume is increased by low-calorie foods such as vegetables. It turns out that we eat more and feel full, but at the same time we do not gain excess weight. Plus, feeling full will help you eat less the next time you eat.
13. Disconnect from the network while eating
It is common to eat in front of a computer or TV, but this habit needs to be declared a merciless war. The experimental results are unambiguous - being distracted while eating, we overeat. And the longer the game or TV show lasts, the more we eat. It is better to focus on food and deliberately enjoy while enjoying the taste and texture of the dish.
Of course, you cannot eat in restaurants every day. It is for these reasons.