4 mealtime hacks to make sure that you eat less
The one advice all of us get when we are working towards losing weight is that we need to watch the number of calories we eat each day. Along with making healthier eating choices, it is also important to watch our portion size to help us reach our weight loss goal. Our constant effort is to reduce the amount of food we have and also the number of calories we intake. We do everything in our power to try new methods to make sure that we are able to stick to our diet for as long as possible.
Here are 4 hacks to implement during your mealtime to make sure you are not eating more than what is required.
Don’t use you phone
A large number of people cannot get through a meal without checking their phone for either a work email or social media or just idly scrolling as they eat. The phone as a distraction has its effects on whether you actually enjoy the meal or not and also on being aware of actually how much you’re eating. A study conducted in 2011 showed that people who were distracted when they were eating felt less full and also ate more. You might be only a step away from training yourself to eat less and that step is to keep your devices away and actually concentrate on what is on your plate.
Eat with cutlery
Our sensory experiences are heightened by direct touch when we eat with our hands. This adds to the overall pleasure of our food, which makes us invariably eat more. This, however, does not mean you have to use utensils even while having say, pizza. You just need to be a little more careful whenever you eat with your hands. Be aware of when the pleasure derived from the food is what is driving your appetite and not your hunger.
Eat with pauses
Try making it a point to eat at a slower rate during your next meal. Studies have shown that if you eat with pauses and at a slower pace, it, in turn, reduces the amount of food you eat. The best way to make sure you eat with adequate pauses, keep your fork down after every bite. Eating at a slower rate influences the satiety hormones, making you feel fuller, faster. Also, the more quickly you eat, the lesser is the duration of sensory exposure. Therefore, slowing down may help you train yourself to eat less.
Have a drink before you begin eating
A study showed that drinking water before a meal can help you eat less. You can drink one glass of water 30 minutes before your main meal. This practice has shown to lead to moderate weight loss over 12 weeks. You can also add fresh fruits, cucumber or mint to your water for added antioxidation benefits.
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Here are 4 hacks to implement during your mealtime to make sure you are not eating more than what is required.
Don’t use you phone
A large number of people cannot get through a meal without checking their phone for either a work email or social media or just idly scrolling as they eat. The phone as a distraction has its effects on whether you actually enjoy the meal or not and also on being aware of actually how much you’re eating. A study conducted in 2011 showed that people who were distracted when they were eating felt less full and also ate more. You might be only a step away from training yourself to eat less and that step is to keep your devices away and actually concentrate on what is on your plate.
Eat with cutlery
Our sensory experiences are heightened by direct touch when we eat with our hands. This adds to the overall pleasure of our food, which makes us invariably eat more. This, however, does not mean you have to use utensils even while having say, pizza. You just need to be a little more careful whenever you eat with your hands. Be aware of when the pleasure derived from the food is what is driving your appetite and not your hunger.
Eat with pauses
Try making it a point to eat at a slower rate during your next meal. Studies have shown that if you eat with pauses and at a slower pace, it, in turn, reduces the amount of food you eat. The best way to make sure you eat with adequate pauses, keep your fork down after every bite. Eating at a slower rate influences the satiety hormones, making you feel fuller, faster. Also, the more quickly you eat, the lesser is the duration of sensory exposure. Therefore, slowing down may help you train yourself to eat less.
Have a drink before you begin eating
A study showed that drinking water before a meal can help you eat less. You can drink one glass of water 30 minutes before your main meal. This practice has shown to lead to moderate weight loss over 12 weeks. You can also add fresh fruits, cucumber or mint to your water for added antioxidation benefits.
T