14:17, 28 Mar 2023, author: Ermakova M.

Top tips for eating less

Most often, overweight appears due to the fact that people eat too quickly, too much and incorrectly. This can be changed with simple tricks.

We eat too fast, too much and often the wrong way, and in many cases this leads to overweight. It also happens because we follow habits and rules that make us fat: for example, we have learned to always eat until the plate is empty - no matter how large the portion on the plate is.

Overeating is also genetic: evolution designed us humans to eat when something is available. If our ancestors still had to painstakingly forage and gather food, then today we have food in abundance, and we lack an internal stop sign. And the eyes are also to blame for the fact that we overeat: they tell the brain whether the portion on the plate will fill us up. What looks like more is more likely to make us feel full.

These tips and tricks will help you eat less:

Arrange food on smaller platters. Thus, the plate will seem full, even if the portion is smaller. During lunch, the plate should first be filled with salad or vegetables, this should be half of the entire dish. The other half are allowed to share fish, meat and carbohydrates such as potatoes, rice or pasta.

Drink a large glass of water before meals. As a result, the stomach is already a little full - so you automatically feel less hungry and get full faster.

Eat bulky foods. Four small potatoes have as many calories as three whole bell peppers. While potatoes have a small volume, peppers, even finely chopped, are quite large. Since this amount fills the stomach more, bell peppers make us feel full much faster.

Chew as long as possible. We usually do many things at the same time while eating: we cut, we stuff a fork, we chew. Experts advise chewing as long as possible while removing cutlery. This way you can fully utilize the nutrients and it takes longer to eat a serving.

In company, always target the slowest eater - and don't take the next bite until he does. Here's how to lose time, because our feeling of satiety is "sluggish": on average, it takes 15-20 minutes for it to begin to show up and signal that we have eaten enough.

Bring only a full plate to the table, not pots full of food. This will reduce the temptation to get a supplement.