Have you decided on taking up the diet and don’t know how to reduce the amount of food you are consuming every day? The first tip is – don’t think of refusing to eat at all. Such methods end up with its negative impact on one’s health and do no lead to any weight loss. Try these 6 tricks instead and watch your body becoming slimmer.
Trick #1 – Switch to smaller plates
Using smaller plates and filling them up is a proven way to eat less without noticing. It is a human psychology and the way our visual perception works. If you take a small plate and fill it with food to its borders, your brain will get a signal that your stomach is full after having it all eaten. But if you take a big plate and put the same amount of food on it, you will get a signal like your stomach is still lacking something so you will instinctively reach for some additional snacks.
Trick #2 – Reduce your regular meal quantity to 20% less
If your regular amount of baked potatoes for lunch is 5, reduce the number to 4. You don’t have to reduce your meal intake by half as it will be noticeable while 20% less food will do its work to help you eat less. Remember that any habit should be adapted gradually, step by step. You won’t achieve any results if you don’t have patience and rush.
Trick #3 – Slow it down
Eating more slowly can help you eat less. When you take your time with each bite, and fully chew and swallow (in many cases this means chewing a bite 20-25 times) you allow the fullness signal from gastric hormones to reach your brain and shut down your appetite before you eat too much. In order to reduce the appetite, it may make sense to eat at whatever pace seems natural at first, but about halfway through your meal, to consciously slow down and begin to savor every bite.
Reduce your meal intakes with the tricks from the following page.
Trick #4 – Increase the frequency of your meal intakes
A great way to eat less overall is to spread your daily calorie intake over five or six small meals rather than eating two or three large meals. It will feel like you are eating more, but you will actually be eating less and taking in fewer calories than it seems.
Trick #5 – Keep food out of sight
To avoid extra snacking keep tempting foods out of sight, or better yet, out of the house. On the flip side, keep healthy foods prominently displayed and easy to reach. Researches have shown that the harder food is to get to, the less likely you are to eat it. So stop torturing yourself simply putting the food out of your sight, and concentrate your attention on much important things like learning 20 new foreign words or picking up a new fancy dress to meet this spring.
Trick #6 – Start your day with proteins
It’s been proven that having eaten protein products for breakfast helps you keep the feeling of satiation till the very lunch time. Besides, protein helps stabilize your blood sugar levels and makes you feel fuller throughout the day. So if you really want to play a trick with your mind and start eating less, skip the waffles and head to the omelet station instead.
It’s not a trick – JiJi is really awesome!