How to Learn to Eat Less: Experts Name the Most Effective Ways

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Overeating is a sure way to gain weight and risk dangerous chronic diseases. And sometimes overeating occurs due to inattention, bad habits, and other reasons that are not related to hunger, Prostoway reports.

Experts told us how to learn to eat less.

According to nutritionists, overeating is often not associated with the consumption of flour and fat and an acute feeling of hunger, but with the amount of stress, improper selection of ingredients, and bad habits.

Think while you eat

Take a conscious approach to eating – chew your food thoroughly, choose the products you are going to cook with and arrange the food on a plate to understand how well they go together and what can replace more “harmful” ingredients.

Some nutritionists recommend eating with chopsticks or with your inactive hand (right-handed people should use the left, and left-handed people should use the right).

This is necessary primarily in order to develop a food culture. It will help you to easily reduce portions, as you will begin to understand what foods you really need and what you can give up.

Hug and kiss

It would seem, what does this advice from scientists have to do with eating? But Swiss researchers believe that it has everything to do with hugs and kisses, which are very pleasant and beneficial for our bodies and overall well-being.

It’s all about the hormone oxytocin, which is produced during affection and is responsible for our metabolism and appetite. If you normalize the production of oxytocin, then your appetite will also normalize. And cuddling will bring great benefits to your figure.

Eat in company

Research in psychology and human behavior shows that women tend to eat less food in the company of young people or attractive men.

In the first case, the “herd instinct” is triggered – we do not want to break out of a group of similar people and subconsciously adapt to their habits.

In the second case, we want to look our best in the eyes of an attractive man, so a salad and a glass of water appear on the menu, but spaghetti, pizza, or steak seem less suitable dishes.

Use aromatherapy

An aroma lamp on your desktop will help to tidy up your nervous system. Pour anise, rose, or lavender into it regularly. These smells calm the nervous system and significantly reduce emotional overeating, which most often occurs during work. The smell of vanilla and mint also helps – they muffle the smell of hunger.

Get moving

For better or for worse, we can’t do without physical activity. It has been proven that people who are constantly on the move eat several times less than those who are constantly sitting at their desks.

And it’s not that the physically active simply don’t have time to grab a sandwich or have lunch once again – aerobic exercise increases blood sugar levels, which leads to a decrease in hunger.

Eat protein foods

Experts emphasize that protein is really able to protect against overeating and helps to maintain a feeling of satiety for a long time. It is especially important to have protein foods for breakfast – this will give you strength and energy for the whole day ahead.

Dress for the weather

Our body spends an incredible amount of energy to heat body. And that is why we begin to rapidly gain extra pounds in the cold season – from fall to spring.

Warm clothes and a comfortable room temperature will save calories on heating the body and eliminate the need to replenish energy reserves.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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