Scientists have proved that if the color of the dishes coincides with the color of the food (for example, rice on a white plate), we, without knowing it, eat 18% more than it should. Place a bet on red if you want to lose weight. Perhaps this is due to the fact that our brain associates this color with the sign “stop.”
In addition, Australian scientists from the University of Bond found that it is better to use plates of much smaller diameter – this reduces the likelihood of overeating. Elementary mathematics for slimming: reducing the diameter of dishes by 20% will help reduce food consumption by 20%.
DIVIDE ALL INTO FOUR PARTS
When you are unbearably inclined to indulge yourself with a forbidden product for your diet, for example, eat a croissant, divide it into four parts and very slowly eat three of them. The fourth piece is sure to please someone or, without hesitation, put aside. Enjoy dessert safely for your figure.
HUNGRY OR THIRSTY?
Very often the feeling of hunger can be confused with thirst. Especially between meals. If it seems to you that you are hungry, drink a glass of water first and then, after a couple of minutes, listen again to yourself – do you still feel that you are hungry?
RULE 15 MINUTES
If you have an irresistible desire to have a snack between meals, for example, something sweet, try to wait 15 minutes before putting something in your mouth. In many cases, this alarm will disappear sooner. The same rule applies to desserts – wait for the cherished time and decide whether or not you still want it. Important! Never snatch at food, if you are sated or saddened – better breathe deeply and think for 15 minutes to calm down.
All ingenious is simple. Eat a non-dominant hand, if you want to lose weight. For example, if you are a right-hander, try lunching on the left. And vice versa. When we use the other hand, we consume 20% less food. The trick works great on holidays and on vacation, when the risk to eat more than it should, is especially large.
If you have an irresistible temptation before the forbidden culinary delights, before it “attack”, take a photo. It is likely that the aesthetic pleasure of the image on the phone will make you rethink the desire.
SMALLER VARIETY OF FOODS
A smaller variety of foods helps to lose weight. When we have a large number of different and very delicious dishes before us, it is difficult to resist the temptation to not try them all. Limited selection of products will protect you from overeating.
FORKS TO THE SIDE
If you really want to eat less, try using the simplest trick – put the fork or spoon aside after each bite. Thus, the process itself will noticeably slow down, and you easily survive the coveted 20 minutes, after which saturation comes.
Turn off the TV and set aside gadgets, even if you usually are inseparable with them. All kinds of devices make us eat 15% more than we should. Among the strict taboos – lunches and dinners at the office desk: a similar effect works, but only from the computer monitor. By the way, during the reading of the book such negative consequences for your stomach does not arise.
Start a special fruit house or a plate with useful snacks and always keep them full. Apples, grapes, oranges will not only perform a decorative function. This is also an extremely light and excellent response to the temptation to pounce on something harmful between lunch and dinner. Let the fruit introduce temptation into you rather than, say, chips that you simply should not have at home.
As you know, the process of digestion begins in our mouth, since saliva contains special enzymes that trigger it. Studies conducted by Chinese scientists (the results were published in the journal American Journal of Clinical Nutrition) showed that people who have a habit of long chewing eat less. 40 chewing movements instead of the average statistical fifteen reduce the caloric value of dinner by almost 12%. And this means that diligently and long chewing people will be able to get rid of up to 8 kilograms within a year! You can put as much food on the plate as you want, but you can not eat everything, as saturation will come much faster. Moreover, with a thorough chewing of food, glucose enters the blood gradually, and the hormones responsible for processing nutrients and appetite are produced in moderate amounts.
RICH IN VITAMIN C
Take for a rule not to start lunch too hungry – the risk of overdoing with food is much higher. Drink one or two glasses half an hour before a meal, so you partially fill the stomach and protect yourself from starting to eat too fast or too much. Another option is to start a meal with a fruit or vegetable rich in vitamin C (kiwi, citrus, bell pepper, cabbage, etc.), helping to burn fats and remove excess fluid from the body.
Always order three dishes in the restaurant. It can be hotter and the other two accompanying him. For example, a snack and a glass of wine, or a bun and dessert. Or eat the main dish and two slices of bread. The result is 21-23% less calories.
LOVE IN OMEGA-3
Every day, be sure to add to the diet dishes rich in omega-3 fatty acids. Polyunsaturated fats are allies in the fight against weight loss, despite their high caloric content. Omega-3 is found in nuts, chia seeds and blue fish (mackerel, herring, sardine, tuna).
IODINE AND CHROME
The burning of fats helps and the iodine our thyroid gland needs. It produces the corresponding hormones. This element is present in iodized salt, sea fish and seafood, mushrooms, spinach and carrots. In contrast to iodine, chromium controls the level of glucose and reduces the amount of insulin in the blood. Take note of cereals from whole grains, broccoli and cheese.
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