How to eat less
I don’t like eating too much as it makes me feel tired and heavy. So I look for common mistakes I might be doing while eating. If I know where I doing wrong, then I can fix it! I’ve recently found this article that I’d like to share with you. But I don’t like talking too much with same stories in different ways so I will just give the conclusion of a pretty long article:
The key player in all of this appears to be a region of your brain called the left posterior amygdala, or LPA. This area monitors the volume of food in your stomach during a meal. Fill your gut to a comfortable level, and the LPA tells your brain to drop the fork. Trouble is, it delivers that information at dial-up speed in a DSL world. “Many men consume calories faster than their bodies can say, ‘Stop!’” explains Herman. “So they look to external cues to guide their consumption. Please read the following:
The bottom line is this: To shrink your gut, you need to start listening to it. We’ve scoured the science and tapped the top experts to help you learn how to do just that. Use these seven simple strategies, and you’ll fill up without filling out.
- Sit Down: A 2006 Canadian study found that when people ate lunch while sitting at a set table, they consumed a third less at a later snack than those who ate their midday meals while standing at a counter.
- Don’t watch anything while eating: People who watched TV during a meal consumed 288 more calories on average than those who didn’t. The reason: What you’re seeing on television distracts you, which keeps your brain from recognizing that you’re full.
- Slow Down and Savor: “Pay close attention to those first three bites, which people usually wolf down due to excitement,” says Jeffrey Greeson, Ph.D., a health psychologist at Duke Integrative Medicine. In fact, mimic a food critic: “Examine the food’s texture, savor the flavors in your mouth, and then pay attention and feel the swallow,” he says. “Psychologically, this form of meditative eating boosts satiety and promotes a sense of satisfaction for the entire meal.” While you’re at it, try spicing up relatively bland fare, such as scrambled eggs, with hot sauce or smoked paprika. “Hot, flavorful foods help trigger your brain to realize you’re eating,” says Dorfman.
- Take a Bite, Take a Breath: University of Rhode Island researchers discovered that consciously slowing down between bites decreases a person’s calorie intake by 10 percent. “Breathing helps you gauge how hungry you are, since it directs your mind toward your body,” says Greeson. “It’s also quite practical, since you can do it throughout a meal and not draw attention to yourself in a social situation.”
- Don’t Trust the “Healthy” Menu: You’re likely to underestimate your meal’s calorie count by about 35 percent, according to a new study published in the Journal of Consumer Research. The best approach is to check the restaurant’s nutrition guide before you order. A University of Mississippi study found that people consumed 54 percent fewer calories when they used this simple strategy.
If you are happy to read all of the unnecessary words, then you are more then welcome at this address.