It’s not too good to be true!
5 ways to trick yourself into eating less.
While there are no short cuts to fitness and weight loss, you can always pick up great lifestyle tips that have helped benefit others. Here is a list of 5 ways to start losing weight without dieting.
1. Trick your appetite
The amount of food you put on your plate or in your bowl is generally what someone considers a “normal” serving. Sometimes this serving size is up to 5 times the size of the recommended portion. A simple fix is to downsize your plates and bowls, especially with snacks. By serving yourself less food and having that “my plate is empty, I’m done eating” moment, your brain has a visual cue to STOP!
2. Don’t watch drama and eat
It might sound crazy but, studies have shown that television shows with murder, crime and drama can make some people feel a little depressed or upset at a subconscious level which can trigger you to eat more. So turn off the television during dinner and tune into your mysteries and medical dramas after dinner.
3. Put the fork down
A study from the University of Rhode Island found that women with a healthy BMI of 22 on average took 20 minutes longer to eat and ate 10% less at each meal. The group that ate slower also felt more satisfied with their meal than the group that ate faster. It take 30-40 minutes for your brain and stomach to communicate. Put your fork down between bites, eat slower and reassess every few minutes if you are still hungry or just trying to finish your plate.
4. Jog…your memory that is
Before every snack or meal, take a minute to recall what you ate last and what you’ve eaten for that day. A study in Physiology and Behavior found that adults that wrote down their daily meals ate an average of 33% less food daily than those who didn’t. If you ate an average of 1,500 calories a day, you would consume almost 3,500 less calories weekly…which equals one pound of fat per week!
5. Watch yourself
Seeing a reflection of yourself either before or during a meal can reduce your eating by up to 19%. When we see our reflection, we are more conscious of ourselves and our goals. Don’t have a mirror near your table? Try sitting by a window for a dim reflection of yourself or even getting up to wash your hands in between courses.
