Losing weight and maintaining it is the dream of people who resort to exercise to reduce calories, however, there are more effective methods, such as eating less.
To do this, you must reduce food portions, eat slowly, reduce carbohydrate consumption, chew food well, perform physical activities that avoid anxiety, among many other recommendations.
In the following article, we will introduce you to some effective recommendations so that you consume less food and that the ones you eat are the right ones for you.
Recommendations to eat less
If what you are looking for is to improve your way of eating in fewer portions, the first thing that we are going to recommend is that you avoid eating with your cell phone or while watching television, since being distracted by them will prevent you from being aware of the amount of food what do you eat
Another important point is to stop eating with your eyes or, what is the same, eating by the amount of food you see on your plate. For this reason, it is recommended that in your kitchen, healthy foods are visible and that you keep sweets, cookies or caloric products that do not benefit you in the goals you want stored or not visible.
In the same way, it is recommended that you eat on smaller plates, this will prevent you from overeating. Always remember to repeat this process every time you eat food.
Reduce food portions
You can start by eating in smaller plates so that you take it as a daily habit. This will help you serve less food. This simple tip can help you control food portions without feeling hungry.
Eating slowly, without rushing, is healthy for your body, since by doing so you will have better digestion and will have the effect of eating fewer portions of food. This according to the publication of the Journal of Clinical Endocrinology & Metabolism .
Said publication mentions that chewing in a hurry makes you finish soon, since you are very hungry, the food reaches your stomach in larger pieces, which are not digested well, and also, you stay hungry. Also that when eating you should enjoy the flavors,
Finally, the aforementioned publication also details that the brain secretes several hormones that indicate to the body when we are satiated, therefore, when eating quickly the substances will not appear and you will not find yourself satiated.
Take breaks between bites
Intentionally pausing between each bite slows down the rate at which you consume your food. You can make them by leaving your fork or spoon on the table between each bite.
Drink water before each meal
Consuming cold water before meals, has been associated with a lower appetite, it is so positive that it has been demonstrated at the annual meeting of the American Chemical Society . The research determined that consuming cold water before meals has been associated with decreased appetite,
In fact, it is so positive that it has been shown that consuming water before each meal can help you lose up to 2 kilos in a matter of months.
Focus on food without distractions
Being attentive while eating can also help you distinguish between physical hunger and emotional hunger. Physical hunger is daily as a result of wasted energy, while emotional hunger is motivated by psychological factors that trigger chemical imbalances in the body.
Therefore, one way to lose weight and avoid emotional hunger is concentrating on the act of eating while it is done, without external distractions such as: television, work, housework, telephone, etc.
Decreases the consumption of carbohydrates
Do not stop eating them, but when eating carbohydrates, try to keep them in small portions, since that will help you eat less and better.
Another important benefit, according to an article in the Mexican magazine Expansión , is that “by consuming fewer carbohydrates you will feel satisfied for longer.”
Avoid processed foods
Eating less processed foods, according to an article in Entrenasalud magazine , helps you generate less anxiety about eating more, added to the fact that unprocessed foods have fewer calories and it is more difficult to create a caloric surplus.
Chew your food well
Increasing the number of times we chew decreases appetite, this according to various studies conducted by the University of Iowa, in the United States .
All this causes levels of cholecystokinin to increase, a hormone whose action reduces the concentration of ghrelin, which stimulates appetite in the brain.
Eat more greens and vegetables
Consuming more vegetables and vegetables helps to lower the anxiety of eating . It helps in a good way to eat fruits.
To reduce cravings for food, it is recommended to work on self-esteem, Identify situations where cravings arise, perform relaxation exercises, Work on learning to manage emotions.
Opt for lean protein
Lean protein is healthier than other types, they usually have a low trans fat content and their consumption helps reduce the consumption of a lot of food during the day. Lean meat is a very good option if you want to eat less.
Eat hot or warm food
Warm food facilitates our digestion, consequently it makes us have less desire to eat food or what is the same, eat more. It is recommended that you should consume food at temperatures close to that of the body.
Consume dark chocolate at the end of meals
Eating dark or dark chocolate after your meals makes the desire to consume more food less .
This is due to the satiating properties of dark chocolate, which provide a feeling of fullness and satisfaction that will limit excessive food consumption.
Consuming sweeteners activates dopamine, a neurotransmitter that in turn generates a high to want to eat food, which occurs in times of stress. This is called emotional hunger.
When we talk about emotional hunger, we are not referring to a type of anxiety that makes us eat, not because we have the need to eat hungry, but because of various states of the person, such as personal, anxiety, that for some reason we do not know how to manage.
Do physical activities to avoid anxiety
Exercising releases substances that help improve defenses against viruses and other diseases, but mainly, doing physical activities outdoors or in another environment helps reduce the urge to eat excessively.
Among these activities you can try jogging, walking, running, dancing, bicycling, hiking, climbing, aerobics, among many others that you can do constantly to maintain your physical condition and calm anxiety about overeating.
Opt for healthy snacks between meals
Stocking up healthy snacks for snacks between meals is a proven way to eat less food, and as a diet aid it’s beneficial too.
Among the options that we recommend are consuming nuts, figs, cucumber or carrot sticks, yogurt, dried fruits, cottage cheese, fruits, etc.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.