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Simple Ways to Trick Yourself into Eating Less

Everyone knows that eating less and exercising more is the surefire way for weight loss. Unfortunately, humans aren’t great with self-control, especially when it comes to food. After all, two thirds of the population wouldn’t be overweight if losing weight were easy.

In this article, we’ll give you a few tips on how to enjoy your meal while tricking your brain to stop when you are satisfied, not when you’re stuffed.

Drink up

Most people confuse hunger with thirst. If you have just eaten an hour ago, drink a glass of water and wait for a few minutes. Those tummy twinges will disappear if you’re only hungry, but will intensify if you are truly hungry.

Drinking a glass of water before meal is also an effective way to trick yourself into eating less. It fills the stomach, making you feel full faster.

Use smaller plates

A full plate sends the signal that you are eating a full meal. Whereas, a partially full plate makes you think that you are not eating enough, regardless of the quantity of food.

In order to trick your brain into eating less, use smaller plates and fill it up. Studies have shown that people tend to eat less when eating in a small plate or bowl.

Start with soup

When dining outside, we recommend starting your meal with a broth-based soup. It will take the edge off your hunger. Plus, it contains fewer calories as compared to the creamy ones.

Don’t eat from the package

When you’ve got a hankering for potato chips, serve yourself a proper portion instead of eating mindlessly from the bag. Use a bowl, a plate or even a napkin. This way, you know exactly how much you are eating. Otherwise, you’ll lose track and consume double or triple the amount you’re supposed to eat.

Keep snacks out of sight

According to studies, people eat a lot more when food is visible. To avoid extra snacking, keep tempting foods such as chips, sweets and processed foods where it can’t be seen. The harder the food is to get to, the less likely you are to eat it.

 

Surprising Salad Facts

Most people think that salads are a safe choice since the main ingredients of this dish are nutritious and low-calorie veggies. Your greens might be healthy, but once you add a bottle of store-bought dressing into the equation, everything seems to change.

We’ve discovered a few surprising salad facts that we’d like to share with you. Next time you prepare a salad, be cautious on what you’re using to top off that salad.

It’s loaded with untested “Franken” ingredients

If you are to check the labels of some of the most popular salad dressing in the market, you’ll then realize that oil is one of the top ingredients.

Unfortunately, the oils that are used in non-organic salad dressings are from genetically engineered canola or soy. This is quite disturbing as these crops are grown using large amounts of pesticides. So, next time you’re buying a salad dressing, opt for organic ones.

Popular salad dressing has high fructose content

Studies revealed that consuming a high amount of fructose in as little as 6 weeks can make you less smart. You might be surprised to know that high-fructose corn syrup can be found in many salad dressings, including the popular ones.

Beware of salad dressings with too much regular sugar. Most fruit-based dressings like raspberry vinaigrette contain massive amounts of sweeteners.

Iceberg lettuce

A lot of pre-made salads are made with tons of iceberg lettuce. Mind you, they offer very few nutrients and aren’t that tasty either. For an extra good-for-me punch, you might want to use darker leafy greens like romaine, arugula and spinach.

Salad dressings contain Titanium Oxide

Titanium oxide is a go-to substance in the paint industry as it makes the color fresher and brighter. Unfortunately, this substance is also present in most salad dressings. To make matters worse, this substance is often contaminated with lead. We bet you don’t want that on your plate.

Make sure to check the label before buying. In most cases, Titanium oxide itself is listed as an ingredient, but sometimes it’s listed under some vague terms.

They’re also loaded with trans fats

Your taste buds may love them, but your body hates it. This is because it tends to promote heart diseases. Trans fats are present in salad dressings since they are used to extend the shelf life of the said product.

Trans fats should be listed under nutrition facts, but some manufacturers are trying to conceal. Ingredient listings like shortening or partially hydrogenated are some of the things you should look out for.

Experts believe that the key to a healthy diet is taking in a wide variety of foods but
taking into account the number of calories per serving.
Listed below are a few helpful tips that would help you maintain a healthy diet by
adhering to this principle while allowing you to enjoy your favorite foods.

Eat fruits, vegetables and whole grains

Healthy Eating Tips

Survey reveals that most Americans don’t get to eat as much of these foods. If you
are taking in 6-11 servings of pasta, cereal, rice and bread group, then at least 3
servings of which should be whole grains.
Also, you should eat at least 2-4 servings of fruits and vegetables. If you don’t like
them that much, give them another chance. Try to browse through the internet for
simple yet healthy recipes.
Eat a variety of nutritious foods
In order to maintain good health, our bodies need at least 40 different nutrients.
And you can’t get all those nutrients in a single food group. Your food selection
should include meat, fruits and vegetables, whole grain products and dairy
products. Also, a person’s food intake depends on his caloric needs.

Maintain a healthy weight
A person’s ideal weight depends on a number of factors including age, height and
sex. Excess fat could increase your chances of developing diabetes, stroke, heart
disease, high blood pressure and some forms of cancer.
Being too thin, on the other hand, could increase your risk of menstrual
irregularities, osteoporosis and other diseases. Adhering to an exercise program can
also help you maintain a healthy weight.

Reduce food intake

food-sandwich
If your favorite food is high in fat, salt or sugar, then eliminating it from your diet is
not the solution. Rather, you have to control how much you take in and how often
you eat these foods.
If fried chicken is one of your favorites, you are still free to enjoy it. You just have to
eat it less often. Make gradual changes

You are not expected to magically change your eating habits overnight. People who
try to change their diet significantly are less likely to succeed. Most of the time,
these people would go back to their old eating habits within a few weeks.

Eating healthy and nutritious foods is beneficial for your body. This does not only
help you achieve a slimmer body, it helps you save money too.
One study revealed that people are more likely to save at least $550 a year by
eating healthy and nutritious foods. However, eating better does not mean that you
have to do away from sweets and junk foods. Moderation is the key.
Listed below are some ways to help you eat better for less. Read on and try to
gradually incorporate these tips into your food planning.

Create a shopping list
Before you head out, try to create a shopping list and a menu plan. This way, you’ll
know exactly what you need as you start shopping for groceries. This is especially
beneficial for impulse buyers as it would help you avoid buying things that you don’t
need. Thus, your food won’t be spoiled and end up in the trash can.

Prepare your own food
Eating Better for LessInstead of buying pre-cut fruits and vegetables, try to spare a few minutes of your
time and prepare your own food. If you are on a budget, this will work for you. But if
you don’t have time to prepare your food during the week, consider setting aside a
few hours during the weekend to prepare a week’s worth of meals.

Avoid processed snacks
A can of soda and a bag of chips may be your best buddy during a late night movie.
However, a hard-boiled egg and a glass of water would be a better choice. Mind
you, processed foods are packed with simple carbohydrates that would drive your
energy levels down and leave you hungry for more.

Cut down on meat
Meat is considered as the most expensive part of the meal. One survey revealed
that you can actually save about $210 by buying tofu instead of grabbing a pound
of sirloin once a week for a year. You can save even more by buying beans.
If a meatless dish doesn’t sound appealing to you, then you might want to look for
recipes where meat takes a back seat and vegetables are the starring role.