Gone are the days when you used to starve yourself to death to lose weight or when the strict diet made you eat more than the usual. ‘Eat Less and Feel Full’ has become the most talked about topic these days. But isn’t that a paradox? It sure is but it is also possible. There are a million ways to trick your mind into believing that you’ve had a full meal when you are actually reducing your portion size for every meal.

Increase Fiber-rich foods

Salads are the best way to start your meal. Fruits and vegetables contain a lot of air and water and they send your brain ‘satiety’ signals. Also, fiber rich foods stay longer in your stomach because they take longer to digest. During this time, the ‘satiety’ signals will make you stop eating sooner.

Water water water!

It is recommended that you drink 2 to 3 liters of water every day. Apart from removing toxins, helping digestion and hydration, it’ll also help you lose weight! Water fills you up so that you eat less.

Keep the junk out!

Make sure that you get rid of the unnecessary junk food that you normally find lying around your house, just in case you feel hungry. Because after all, you cannot eat what’s not there!
Slow down

Eat slowly – don’t shove the food down your mouth. Chew your food, don’t swallow it. When you eat slowly and take time to chew your food, your stomach generates hormones that serve as a ‘Stop’ signal to the brain.

Eat alone

It so happens, that when you have company, you tend to concentrate more on the conversation rather than your food. Studies have shown that when you get distracted from your food, you tend to eat 70% more. Be it while watching TV or during conversations with friends or family or even when you are engrossed in your mobile phone. Just put the phone down and concentrate on your food.

Eat smaller portions

Instead of skipping your breakfast and having a heavy lunch, you need to spread the same quantity of food throughout the day. Have small portions of food, five times a day. This will increase your metabolism rate and will also give you enough energy throughout the day.

Another way to feel satiated is to reduce the portion size by a small amount every time. Instead of taking a large plate and stuffing it with loads of food, take a smaller plate. Once you get used to the reduced portion, reduce it even further.

Stay away from sugary drinks

Even if the drinks contain a lot of calories, they will not satiate your hunger because we gulp down liquids and digesting them doesn’t take a lot of time and energy. The ‘satiating’ signals that the sugary drinks send to the brain are considerably weaker. Even if the aerated drinks that contain loads of calories boost your energy levels at first, they still don’t give you the ‘full’ stomach feeling and you end up consuming more than what is necessary.

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Category: Wellness, Fitness and Diet
Keywords: Personal Trainers