Reduce Eating Without Hunger
To lose weight, food portion control is one of the important things that you should apply. Even so, it does not mean you have to suffer due to hunger throughout the day, you know. How do I outsmart?
"Portion control does not mean you have to eat small portions every meal. Which is nice not to feel like you're on a diet, but the portion is reduced," said Lisa Young, PhD, RD.
Here are the tricks you can do to reduce the size of the meal without feeling hungry:
1. Drinking water before meals
Dawn Jackson Blatner, RD, author of the book 'The Flexitarian Diet' encourage you to get used to drink a glass of water before meals. This method can make the body feel full quite naturally, so you will take less food portions and also can reduce the risk of dehydration.
2. Wear clothes that fit in body size
Not that you are encouraged to wear clothing or tights. As much as possible try to wear a 'fitting' clothing such as belts or jackets with studs. That way, you can more easily control the amount of food you eat. Because the body provides a direct signal to the clothes that felt narrowed.
3. Increase your intake of vegetables
Add more servings of vegetables in your daily diet as this is one way that can make the stomach satiety, such as spinach. You can use this vegetable as a sandwich stuffing or as a friend of side dishes like tempeh or tofu.
In addition, Blatner also revealed that replacing the mushrooms with vegetable menu can help to reduce the size of the meal because you will be faster satiety.
4. Choose a color plate and cutlery
According to a study conducted by Cornell University in 2012, color plate can affect how many servings of food you eat. The researchers found that when the plate and the food served has a low color contrast (eg pasta with white Alfredo sauce served on a white plate), then you will eat in more portion of 22 percent.
Conversely, if the contrast is higher (eg, pasta with tomato sauce served on a white plate), then the portion that is taken will be less. Conclusion The study shows that if you want to eat smaller portions, then choose a plate that has a contrasting color with your foods color.
"Portion control does not mean you have to eat small portions every meal. Which is nice not to feel like you're on a diet, but the portion is reduced," said Lisa Young, PhD, RD.
Here are the tricks you can do to reduce the size of the meal without feeling hungry:
1. Drinking water before meals
Dawn Jackson Blatner, RD, author of the book 'The Flexitarian Diet' encourage you to get used to drink a glass of water before meals. This method can make the body feel full quite naturally, so you will take less food portions and also can reduce the risk of dehydration.
2. Wear clothes that fit in body size
Not that you are encouraged to wear clothing or tights. As much as possible try to wear a 'fitting' clothing such as belts or jackets with studs. That way, you can more easily control the amount of food you eat. Because the body provides a direct signal to the clothes that felt narrowed.
3. Increase your intake of vegetables
Add more servings of vegetables in your daily diet as this is one way that can make the stomach satiety, such as spinach. You can use this vegetable as a sandwich stuffing or as a friend of side dishes like tempeh or tofu.
In addition, Blatner also revealed that replacing the mushrooms with vegetable menu can help to reduce the size of the meal because you will be faster satiety.
4. Choose a color plate and cutlery
According to a study conducted by Cornell University in 2012, color plate can affect how many servings of food you eat. The researchers found that when the plate and the food served has a low color contrast (eg pasta with white Alfredo sauce served on a white plate), then you will eat in more portion of 22 percent.
Conversely, if the contrast is higher (eg, pasta with tomato sauce served on a white plate), then the portion that is taken will be less. Conclusion The study shows that if you want to eat smaller portions, then choose a plate that has a contrasting color with your foods color.