How to Eat Less a Nutritional Advice?admin
It is not necessary to go on a diet to lose weight. Sometimes it’s enough just to slightly adjust the diet, including portion sizes. We found out how to reduce the amount of food consumed without labor and restrictions, and at the same time throw off a few extra pounds.
Explore your nutritional weaknesses
Someone cannot resist the paste, for some it is unbearable to refuse an extra portion of ice cream, and the other is not able to limit their appetite when there is fresh pastry on the table. Each of us has its own pain points – products that we cannot refuse, even if we are full. The first step is to learn to control the attacks of gluttony, to understand what foods are your personal irritants.
Make a list of products that you can’t refuse under any circumstances and keep it in your head all the time. This will allow more thoughtful attitude to the food consumed. Also, to avoid the temptation, try to avoid places where your willpower will definitely fail: the confectionery department in the store, food courts in shopping centers or a colleague’s office, which always has a couple of boxes of chocolates.
Write down everything you eat
The food diary will clearly show everything that you eat in a day. Such visibility will be an excellent motivation to exclude snacks from chocolate bars from the diet and begin to take a more meaningful approach to your diet.
They quickly saturate the body and for a long time retain a feeling of satiety. Choose the right dietary proteins, such as beans, lean meats, low-fat dairy products like cottage cheese, yogurt, cheese or milk.
Do not be distructed
Dinner is dinner, and not watching a series of your favorite series or exploring social networks of friends. In order not to eat too much, it is very important to focus on food, and not on distracting things. Watching TV runs the risk of being left on your sides with another sandwich and a double serving of dessert.
Don’t skip breakfast
Remember the saying: “Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy”? So, from this day on, it becomes your mantra. People who have a delicious and hearty breakfast, not only consume fewer calories during the day, but also much slimmer than those who prefer to immediately go to dinner. Morning meal energizes our body, gives strength, and also helps to refrain from snacks. Remember, breakfast is the key to a healthy diet and a healthy lifestyle ( see also: What foods should not be eaten on an empty stomach ).
We often confuse physical hunger, not only emotional, but simply ordinary thirst. Before heading to the kitchen for another meal, drink a glass of water. If you don’t feel better, then it’s really time for you to eat.
Usually we put food on a plate so that it is completely full. We do this automatically, not paying attention to how much food we really need. So, replacing large plates with smaller ones can significantly reduce the amount of food consumed.
Also, the color of dishes affects the consumption of food. Choose plates of cold colors: white, blue, green – they suppress appetite. But warm colors, such as orange, red, yellow, on the contrary, stimulate our desire to eat.
Enjoy the smell of the dish, feel the taste of each ingredient, admire the serving – in a word, stretch the pleasure of eating. Studies show that saturation from food comes in 15-20 minutes after the start of a meal, while according to the same studies, we usually spend about 3-7 minutes on food. It makes sense to think.
By the way, a slow and carefully thought out meal will not only help reduce the amount of calories consumed, but also move to a conscious diet. The latter means that, paying attention to what and how you eat, you will learn to distinguish between physical and emotional hunger, and this will prevent overeating and excess calories