Wanting to lose weight must go through a change in our eating habits and a reduction in the number of calories consumed daily. For this it is essential to control your appetite. Unfortunately, bad eating habits are hard to lose. Reducing our calorie intake is no easy task and it can take some time.
There are, however, a few common sense tips that can help reduce calorie intake and start the weight loss process. Discover in this blog, 15 tips that send the right signals to our body and our brain to eat less.
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Trust the time.
If you have a sudden urge to eat, in other words if you have a craving, before succumbing, wait about 15 minutes. In most cases your urge will go away just as easily as it started.
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The palm of your hand is your measuring cup.
Try using the palm of your hand to estimate the weight of the food. Consider that what you eat should fit in your palm. So you can easily assess the portions of starch, vegetables, meat or fish you need.
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Don't go to the supermarket hungry.
To avoid succumbing to sweets or buying foods that you don't need and that are bad for your health, go shopping on a full stomach. So the temptations will be less. Also make a list and go to a supermarket that you know to avoid stumbling upon the temptation of too many around a corner
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Don't neglect breakfast.
This is the most important meal of the day because you just spent 7 or 8 hours sleeping, so without eating. Your body needs fuel. Starting the day full of energy will reduce your cravings for snacking.
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Manipulate your brain.
The first signs of hunger are more psychological than physiological. To trick your brain and delay the time to eat, drink a full glass of water when you feel the first sensations of hunger.
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Reduce the size of your plates.
With a smaller than normal plate, you will feel like you have more food to eat. Again, this is one way to trick your brain.
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Drink two glasses of water or eat an apple 15 minutes before a meal.
This will fill your stomach and eat less quickly afterwards. So you give your brain time to receive the signals of satiety.
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Brushing your teeth after every meal helps to eat less!
Again this is a simple action to influence your brain by sending it information that will help you eat less. After brushing, when you have the feeling of clean teeth, your brain will associate this state with cleanliness. Subconsciously, you will be less tempted to eat or snack to maintain this satisfactory state for longer.
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Take your time to eat.
This tip is known but rarely followed due to our hectic pace of life. Note that it takes about 20 minutes for your body to start sending signals of satiety to the brain. This involves chewing, taste, smell, texture and attention to food, etc. This means that if you eat in less time, you will feel less of the effects of satiety and will be more likely to succumb to snacking after a meal.
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When we eat, it's without screens.
Eating in front of a screen distracts your attention. You are not focused on your plate, or what you eat. You are sending the wrong signals to your brain. You are focused on the screen and you eat even more ...
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Plate service, just like in a restaurant.
No need to bring the pot to the middle of the table. Leaving the dishes in the kitchen reduces the temptation to refill and therefore reduces the calories consumed.
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Vary the consistencies during the meal (liquid, solid)
You should avoid composing a meal with gazpacho, mash and compote. It lacks solids and we tend to eat more when food is liquid because we lack chewing. The latter is part of the satiety signals sent to the brain.
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Put down your cutlery between each bite.
This makes the meal last longer and gives the brain time to receive the signals of satiety. And it can also help you ask the question, "Do I really need this new bite?" ". A simple and effective tactic to eat less.
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Chew your food longer.
Our grandmothers often told us that. Chewing more helps digestion (chopped food is easier to digest) but it also gives our brains more time to receive signals of fullness. So chew each bite 6 to 8 times, you will reach satiety faster and you will eat less.
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Take a break during the meal.
If you want to refill a dish, wait a few minutes before doing so. In most cases your urge will be gone because your body will have had time to send the full signals to your brain.
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