10 Sneaky Ways To Eat Less


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10 Sneaky Ways To Eat Less

  1. 1. 10 Sneaky Ways to Eat LessSometimes, weight loss is just a matter of eating less. Here,simple tips and tricks to do just that.One of the simplest ways to control your weight is often one of the hardest: Justeat less. A study in the journal Obesity found that 38 percent of people who wereobese and actively controlled their portions lost 5 percent or more of their bodyweight over the course of two years. Meanwhile, 33 percent of the participantswho didn’t watch their portions packed on 5 percent or more of their body weight.And it’s not hard to see why: With out-of-control restaurant serving sizes, giant-sized snack bags, and supermarket “buy one, get one free” specials, mostpeople don’t even know what one serving is supposed to look like. But becausefacing the world armed with a measuring cup and a tiny food scale can take allthe joy out of eating, try these strategies to eat less without even noticing.Most recommended diet substitutes:http://amzn.to/AwVdlI1. Use Smaller Plates and Bowls: It turns out, this classic weight-loss tip reallyworks. Cornell University researchers Brian Wansink, PhD, and Koert vanIttersum, PhD, found that when study participants were given identical servings indifferent-sized bowls, the participants with the smaller bowls ate less. Going astep further, the researchers suggest putting healthy foods such as Fruits andVegetables on larger plates to encourage consumption and reserving smallerplates for richer, more fattening choices.2. Use a Larger Fork: It may sound counterintuitive, but a recent studypublished in the Journal of Consumer Research found that using a larger utensilactually may trick you into eating smaller portions. Enlisting the help of a localrestaurant, a team of researchers looked at whether diners ate more or lessdepending on the size of their fork. To their amazement, they discovered thatthose using oversized forks actually ate less. Researchers believe that the largerutensil tricks diners into thinking they are making more progress on their mealand eating more, though in reality they eat less.3. Move Healthy Food Up Front: When you walk into your supermarket,you’re likely to snap up the sale items at the front because they’re the first thingyou see. It turns out this same behavior happens in your home kitchen. Otherresearch by Wansink shows that we are three times more likely to nab the firstfood item we see than the fifth. So if you want to eat more healthfully, movethose fresh fruits and vegetables front and center in your fridge and hide smallportions of goodies in the back.
  2. 2. 4. Eat With Your Non-dominant Hand: At one time or another, everyonegoes a little overboard on snacks such as popcorn, pretzels, and chips withoutbeing aware of the serving sizes. But research shows you can stop yourselfsimply by switching the hand you normally eat with. When psychologists at theUniversity of Southern California gave moviegoers bags of stale popcorn, thosewho were challenged to snack with their non-dominant hand were morediscriminating — and ate far less overall. They found that participants who usedtheir dominant hands were simply eating out of habit, without regard to whetherthey were hungry or liked the food.5. Chew Sugarless Gum While Cooking: Diet lore suggests chewingsugarless gum to curb cravings and eat less, but studies have shown mixedresults. A recent 8-week trial published in the journal Obesity had dieters in onegroup chew gum for 90 minutes a day. At the end of the trial, the chewers hadnot lost any more weight than the control group, suggesting that chewing gum atregular intervals did nothing to control appetite. But selectively popping a piece ortwo at certain times may help you eat less. Chew gum while you cook dinner tostop any mindless snacking and sampling of the dishes .6. Slow Down Your Eating: From the time we were kids, many of us havebeen told to slow down when we eat. And for good reason: A study of 3,000people in the British Medical Journal found that those who reported being fasteaters had triple the risk of being overweight. When you eat, your brain doesn’tknow for certain that you’re full until it receives a series of messages fromhormones in your gastrointestinal tract. If you continue to shovel in food, youoverride these hormonal messages, and before long you can no longer recognizethe signals. Several studies, including a 2010 analysis at the Athens UniversityMedical School, show that eating more slowly can also help cut calories, andmake dieters feel fuller after smaller portions.7. Say Nice Things to Yourself: If you are a chronic dieter, you’ve probablybeen down on your willpower at one time or another. But such negativity canfeed the cycle of overeating, says Michelle May, MD, author of Eat What YouLove, Love What You Eat. “To change this pattern, begin to use an encouraging,gentle inner voice and positive self-talk to motivate yourself toward the changesyou want and literally think yourself thin,” she says. Praise yourself for portioncontrol, and you’ll want to keep up the habit of healthy eating.
  3. 3. 8. Make Smart Substitutes: If you crave a steak, you probably think a veggieburger just won’t do, no matter how many condiments you pile on top. A steak isa steak, bacon is bacon, and chocolate is chocolate, right? Well, yes and no.“You can trick your mind into thinking you’re satisfied if you know what healthysubstitutions to make,” says Melissa Dobbins, RD, a spokeswoman for theAcademy of Nutrition and Dietetics. “My whole approach is to eat healthier whilenot feeling like you’re giving something up.” Substituting lean filet mignon forsirloin strip steak, lean Canadian bacon for regular bacon, and more healthfuldark chocolate for milk chocolate are all ways to eat healthier while stillindulging.9. PracticeMindfulness Eating: Mindful eating is the practice ofcontemplating what you are eating and concentrating on how you feel about thefood. When you practice mindful eating, you become aware of food in all itsaspects — not just how it tastes but also how it makes you feel as well as thesensory experiences it evokes, like the smell, the visual cues, and the texture.Eating becomes a meditative process. According to a study published in BariatricTimes, mindful eating can be an effective treatment for obesity.10. Eat Meals With Men: Although not always practical, this approach iscertainly interesting. A recent study published in the Journal of AppliedPsychology looked at the behavior of college students in a cafeteria anddiscovered that when women eat with men, they unconsciously eat fewercalories — on average 112 fewer — than when they eat with their female friends.But take heed: This portion control strategy does not work the other way around.It turns out that when men eat with women instead of other men, they actually eatmore. Researchers say this for the most part aligns with cultural norms: Manywomen consciously or subconsciously feel like they have to eat less around men.And as for guys eating less when they’re out with the guys, researchers reportthat unconscious cues could be at play, but more study needs to be done.Most recommended diet substitutes:http://amzn.to/AwVdlI