How to learn to eat less: effective methods that will help you learn to eat in small portions

Want to learn how to eat less? Read useful tips in the article.

Dropping extra pounds is a difficult task that requires constancy and discipline. And this, accordingly, makes the whole process boring and routine. Because of this, breakdowns occur, and the discarded kilograms return back at a double speed.

Read on our website another article on the topic: "How to lose weight in 1 month at home?". We set a target, choose a diet. You will find out what exercises to do. You will also find an approximate diet and you can make the right menu.

What to do if you want to lose weight, but it can't eat less? Our tips, published below, will help you in this complex business. Read further.

Methods that will help you learn to eat in small portions

There are ways that will bring diversity into the usual process of losing weight, accelerate weight loss and teach you to really take care of yourself. Many of them were the subject of research by scientists who were interested in human food behavior. So, which of the methods will help to learn how to eat in small portions? Which of them is the most effective? Look for an answer below. Read further.

Go to bed on time: the next day you will eat less

Healthy sleep is tightly connected with the process of losing weight. Therefore, lack of sleep is often the reason for gaining excess weight. The lack of sleep is severe stress for the body, it enhances the functioning of the sympathetic nervous system. Thus, there is a failure in the work of hormones.

Leptin, which suppresses appetite, is inferior to Growry to exciting appetite. If you do not fill up, then leptin is not produced in the required quantity and does not give a signal to the brain that saturation has occurred. Because of this, you are overeating. Therefore, go to bed on time, since a healthy eight -hour sleep is a key to not only good health, but also harmony. The next day you will eat less. Such a simple losing weight formula.

Blue the walls in blue: it helps to eat less

Attentive visitors to fast food restaurants notice that the walls of these establishments are often red, orange or yellow. And this is not an accident. Scientists have long proved that these colors enhance appetite. But the cold blue color acts the opposite - reduces the feeling of hunger. Therefore, walls, dishes, kitchen curtains of blue will help you control your appetite and you will eat less. Bright the walls and lose weight easily.

Eat slower to lose weight

Scientists have proved that only after 15-20 minutes From the beginning of food intake, the body feels satiety. But it is also proved that we spend on average on food about 7 minutes. It turns out that a rush is your enemy on the way to weight loss. Eat more slowly, approach the diet consciously, slowly enjoy every dish, its taste and aroma. So you can learn to feel the difference between emotional hunger and physical. This will help not to overeat.

Do not miss breakfast: we learn to eat a little during the day

The optimal breakfast time - from seven to nine in the morning. At this time, gastric juice is actively released. Because of this, regular breakfast misses may end not losing weight, but gastritis. Therefore, do not miss breakfast, and this will help to eat little during the day. After all, the body has already received the necessary portion of useful trace elements for life and will not experience stress, which happens when missing breakfast.

Have dinner after six in the evening: what is best to eat for dinner with proper nutrition?

Dinner for dinner after six in the evening is a myth, due to which breakdowns often occur. Therefore, it is forbidden to pass the evening meal. What is best to eat for dinner with proper nutrition?

• Naturally, you can not eat fried potatoes and flour, but protein food - meat, fish, chicken, eggs.
• In this case, they should be boiled, or steamed.
• Such food will give a feeling of satiety and protect the weight gain.

The best time for dinner - 3-4 hours before bedtime. So the food will be learned by the body before going to bed, and you will not have time to get hungry.

Start eating large cutlery to eat less

In 2011, scientists from Utah University, in America, published the result of one interesting experiment. Ordinary visitors to the Italian restaurant were given devices of different sizes. The study was carried out to find out if there is a connection between the amount of eaten and the size of the forks.

The leadership of the experiment noted that visitors who ate small cutlery ate much more food than those who got more forks. A large fork created the illusion that a person eats a lot, so these people were saturated faster. Those who ate small forks did not limit themselves to anything. Therefore, in order to eat less, start lunch and dinner with forks and lobes of large size. However, the conclusions are opposite about the dishes. Read further.

Start eating from small dishes

Back in 2012, Consumer magazine conducted a study that confirmed the fact that people tend to eat more of large plates. This is due to a large amount of free space on the dish, which visually reduces the size of the portion. Small dishes produce the opposite effect back.

Learn your food weaknesses to eat less: tips

Each person has his own weaknesses in food. Some cannot abandon chocolate and all kinds of sweets, others do not represent tea drinking without cakes and cakes, and others enjoy the aroma and crispy crust of fresh pastries. And it is very difficult to abandon these favorite products, even after a tight meal. But it is they who carry the greatest threat to your figure.

Therefore, it is important to learn how to control your weakness in relation to sweets and determine which products seduce you the most. Therefore, to eat less, study your food weaknesses. Here are some tips:

• Write out all the products that you are hard to abandon. Such a list will help to consciously approach your diet and control the amount of sweet in the diet.
• If possible, avoid places where you can be seduced by forbidden food. It can be fast food restaurants, confectionery, food courts.
• Warn girlfriends that certain goodies for tea are now banned. And better - take the right sweets to visit with you so that they do not have a temptation to put a cake or chocolate on the table.
• None of the harmful products should stay in your house. Do not rely on your willpower. Let sweets, chocolate, chips, marshmallows, cookies and other goodies are stored on store shelves, and not on your sides.

The desire to crunch something to crunch dried fruits, apples, or vegetables cut into small pieces.

Try to eat with an unmarried hand: useful advice to eat less

American psychologists have established that a person burns more calories (more precisely, does not burn, but not gaining) when he eats with an inconsistent hand. Accordingly, right -handed person should eat with the left hand, and the left -handed person should be right. Therefore, try to eat with a non -dominant hand - this is an unusual, but useful and very effective advice to eat less.

Such actions are perceived by the brain as unusual and require more concentration on the process, so it will not work too much to eat.

Write all the food you eat

Take a notebook and write down all the food eaten in it in a day. Even the most tiny snacks. So you can see from the side not only the amount, but also the quality of food consumed. So, refusing cookies and chocolate will be much easier.

Include more proteins in the diet: why will this help eat less?

All fitness trainers and nutritionists to complete people who want to lose weight say the same thing: include more proteins in the diet. Why will this help eat less?

• Protein food for a long time retains a feeling of satiety due to prolonged digestion and quickly saturates the body.

Losing weight better to opt for the right dietary proteins:

• Lean meat
• Bobs
• Dairy products of medium fat content (cottage cheese, milk, yogurt, cheese, etc.)
• Fat fishing

All this is perfect for your daily diet.

Snack it right to learn to eat less

The correct snack should be healthy. Learn to eat less with simple products:

• You can eat frozen vegetables (bell pepper, celery stalks, cucumbers, carrots), fruits, dried fruits.
• Protein bars, protein cocktails, sour milk products of medium fat content are also suitable.

A good snack option will be air bran. Their calorie content is low, but due to the absorption of liquid they quickly saturate and restore strength.

To eat less, listen to slow music

The slow pace of music subconsciously will make your jaws move slowly. And the muffled sound will not interfere with hearing how you chew. The experiment conducted by American scientists confirms this. The restaurant was divided into two zones. Slow calm music played in one, and in the other - country. Visitors to the first zone ate slower, and the second - faster and larger. Therefore, to eat less, listen to slow and calm music. In addition, it calms the nervous system.

Eat in silence

If you do not like slow music, then the best option would be to eat in silence. Put aside the phone, turn off the radio or TV, leave all the work processes and focus on food. In the presence of distracting factors, it is very easy to lose control and eat much more than necessary. In addition, extraneous noise drowns out the sounds that are created in the process of chewing and swallowing food. Namely, they help the rapid saturation. If you constantly eat in noise and bustle, then you can very quickly gain unnecessary kilograms.

Drink water before meals: eat less

This statement confirms the result of the study conducted by scientists from the University of Birmingham. They forced the participants in the experiment for 12 weeks to drink half a liter of water before each meal. As a result, all members of the experimental group lost weight on average 4 kilograms. Since the stomach is already filled with water, the body feels saturation much earlier and a person eats less food. As a result, calories are consumed several times less. For a variety, you can add pieces of orange, lime or lemon to the water.

But since there are no calories in the water, this method does not work for everyone. If you did not succeed in this way, then next time replace the water with unsweetened compote or freshly squeezed vegetable juice (pumpkin, tomato or carrots are suitable). There are a small number of calories in these drinks, this will help to quench the feeling of hunger and not eat excess later.

Follow the order in the house: how does this affect the amount of eaten?

The mess in the house, as it turned out, has an impact on the many spheres of our lives. And for food including. Experimentally, it was proved that women who eat in a dirty uncleaned cuisine tend to eat more on an average of 60-70 calories. Those who ate in a cozy kitchen did not have such problems. How does this affect the amount of eaten? This phenomenon has a psychological reason:

• A complete garbage bucket, a sink of unwashed dishes, crumbs on a table, clothing scattered throughout the apartment - all this creates the illusion of uncontrolled chaos, with which nothing is done.
• This state of affairs causes stress and dissatisfaction with oneself.
• Accordingly, many women seize stress.

Therefore, cleanliness in the apartment will create a favorable atmosphere and will not allow you to lose control of your appetite.

Put a mirror in the kitchen: you can eat less

Oddly enough, the presence of a mirror in the kitchen helps to control food behavior. American scientists believe that this has a couple of reasons:

• Firstly, watching how you yourself eat harmful fat food in large quantities is not the most pleasant sight. Such a look “from the outside” will help to clearly see the problems with both weight and nutrition.
• Secondly, now many successful people have a healthy lifestyle: they eat right, play sports. And it is natural that in the mirror I want to see myself the same - healthy, slender and successful.

This stimulates the transition to proper nutrition and helps to limit the size of portions. Therefore, put a mirror in the kitchen, then you can eat less.

Whatever way of losing weight you choose, remember that they are all individual. For some, a trick with the size of the devices and the color of the walls will work for someone. Someone is horrified by their reflection in the mirror while eating pizza. Well, someone needs to put things in order in the house, and finally start to get enough sleep. Do not be afraid to try the maximum number of life hacks to choose methods that will not make you feel discomfort. Because positive emotions and lack of stress are the key to easy and quick dropping of extra pounds. Good luck!

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