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9 ways to train yourself to eat less
Why we find it hard to force myself to eat less? There are several explanations. First, the stomach is the same muscle, so if we regularly eat large portions, it stretches, and that he "used" to smaller portions takes time.
Second, the satiety center, located in our brain gets the signal of satiety from the stomach with some delay: you do not understand that the fed, here and continue to chew.
And, thirdly, there are psychological factors that cause us to overeat: stress, sadness, resentment, exhaustion – all these feelings provoke overeating.
How to teach yourself to eat less1. Keep a food diary.
In it, note the time and amount of servings that you ate during the day. In the evening, after analyzing written, you will be amazed how many calories are consumed unwittingly. If you are not lazy and will keep a diary at least a month, you will be able to take control of the process of absorption of food.
2. Use plates of a smaller size.
On a large plate, even the normal volume of the portion looks small. But if you eat out of small plates – you have the feeling that you ate even more than normal. Also note the color of the tableware, it also affects the appetite.
3. Eliminate the distractions.
During meals turn off the TV, move the computer and the book. Focus only on food. Distractions provoke overeating.
4. Determine the correct portion size.
The correct serving size – the amount that can fit in your hands put scoop. All that is over.
5. Not in a hurry.
Eat slowly, thoroughly chew each piece. This method will allow you to feel full on less amount of food. It will be nice if you take yourself for a meal of 30 minutes, no less.
6. Pause.
After each piece put the knife and fork on the table. You think this is too much? And you try – and immediately notice the effect!
8. Additives – no!
Do not rush to take a Supplement. Wait for about ten minutes. Most likely, in ten minutes you'll know that the addition would have been superfluous.
9. Remove uneaten.
On your dinner table in between meals should not be any alluring vases with biscuits or fruit. Because seeing them, you feel tempted to take an unauthorized snack.
10. Share.
You dine alone in a restaurant? Divide each portion into two parts and share with his companion. Or, if possible, order a half portion. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: my.goodhouse.com.ua
Second, the satiety center, located in our brain gets the signal of satiety from the stomach with some delay: you do not understand that the fed, here and continue to chew.
And, thirdly, there are psychological factors that cause us to overeat: stress, sadness, resentment, exhaustion – all these feelings provoke overeating.
How to teach yourself to eat less1. Keep a food diary.
In it, note the time and amount of servings that you ate during the day. In the evening, after analyzing written, you will be amazed how many calories are consumed unwittingly. If you are not lazy and will keep a diary at least a month, you will be able to take control of the process of absorption of food.
2. Use plates of a smaller size.
On a large plate, even the normal volume of the portion looks small. But if you eat out of small plates – you have the feeling that you ate even more than normal. Also note the color of the tableware, it also affects the appetite.
3. Eliminate the distractions.
During meals turn off the TV, move the computer and the book. Focus only on food. Distractions provoke overeating.
4. Determine the correct portion size.
The correct serving size – the amount that can fit in your hands put scoop. All that is over.
5. Not in a hurry.
Eat slowly, thoroughly chew each piece. This method will allow you to feel full on less amount of food. It will be nice if you take yourself for a meal of 30 minutes, no less.
6. Pause.
After each piece put the knife and fork on the table. You think this is too much? And you try – and immediately notice the effect!
8. Additives – no!
Do not rush to take a Supplement. Wait for about ten minutes. Most likely, in ten minutes you'll know that the addition would have been superfluous.
9. Remove uneaten.
On your dinner table in between meals should not be any alluring vases with biscuits or fruit. Because seeing them, you feel tempted to take an unauthorized snack.
10. Share.
You dine alone in a restaurant? Divide each portion into two parts and share with his companion. Or, if possible, order a half portion. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: my.goodhouse.com.ua
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