How to cheat brain and eat less
In addition to the desire to lose weight, clear schedule and counting of calories, there are several factors that affect our weight loss. Sometimes, it can happen that it is rather simple and easy to adhere to proper nutrition and diet. The size of plates and glasses influence our behavior more than we might think. And exactly they help us to lose weight without any problems! Let’s learn more about it.
Use small plates
The larger your plate, the greater your portion. Consequently, you will eat more. Brian Wansink and a group of psychologists have conducted a special research and have found that if you use a plate with diameter of 25 cm instead of 30 cm, you will eat for 22% less food per year.
If you think that you can just have a smaller portion using the same plate, you’re wrong. Look at the picture. Black circles in the middle on both plates are of the same size, but our brain perceives it differently. You will simply feel that you are not satisfied and still feel hunger. But it is necessary just to replace the plate to feel satiated after the meal.
Keep water near at hand
When you’re busy with something, often, without thinking, you drink a glass of soda or coffee to quench your thirst. But try always to carry a bottle of plain water. For example, put it on the desk at work. When the water is always at hand, you are more likely to drink it than not very useful drinks.
Use high narrow glasses instead of short and wide
If you want to drink less alcohol or soda, use high narrow glasses. The situation is about the same as in the case with plates – cheat your brain. Look at the picture. What do you think, what line is longer – vertical or horizontal?
In fact, the two lines are of the same length. But our brain tends to overestimate the vertical lines. In other words, we will think that a tall glass contains more drink than the wide one. Therefore, you will drink less from the high narrow glass. The researches confirm that using the tall glass instead the wide, people drink for 20% less of liquid.
Use the plates the color of which contrasts strongly with food
When the plates color matches the color of food, you will automatically put more food on it, because your brain is more difficult to distinguish the portion from the plate. For this reason, it is preferred to use the plates of blue and green colors: they contrast sharply with pasta or potatoes, which means you put them less, but almost no contrast with greens and vegetables, so most likely, you put them more.
Keep healthy foods in a prominent place
For example, put a small vase with fruit or nuts on a shelf near the front door or in the place where you are sure to pass before you leave home. When you are hungry and in a hurry, you usually grab the first thing you see. Let it be a useful snack.
Keep unwholesome food in foil
And it is recommended to store useful products in transparent packaging. The old adage says “Out of sight, out of mind” it is the truth. Very often, our brain determines what it wants eat, based on what the eyes see. Thus, if harmful products are stored in closed package and in places where you look rarely, it is less likely that you will want to eat them.
Rule of a half plate
When you form your portion for a dinner, put food on the plate so that one half of it should be occupied by vegetables or fruit. The second half should contain the other food. In this arrangement, you will eat more beneficial than harmful.
Rule of the outer ring
The essence of the strategy is simple: when you come to the supermarket, do not aimlessly wander along the aisles. Go along the outer perimeter. As a rule, these shelves are filled with healthy food: fruits, vegetables, meat, fish, eggs, nuts, dairy products. So you buy healthy foods, hence you will eat right.
The amount of steps
Another, very simple rule, and it is very easy to remember. If you want to avoid something, increase the number of your “steps” toward the goal; if you want to get a useful habit, reduce the amount of these steps.
For example, if you are afraid to disrupt the diet and eat junk food, pack an unwholesome dish in foil or an opaque container and move it in the refrigerator aside, rather far off. At the same time, put healthy food (fruits or vegetables) closer, at a prominent place. Our brain will decide to eat what he sees immediately, instead of a need to open a container and then see what it hides inside.
If you try to train yourself to jog in the morning, prepare your sportswear and sneakers in the evening, so having risen up in the morning, everything’s ready. That is, you get closer to your goal. Think over your actions in advance, and it will facilitate your life.