Autumn is slowly approaching, bringing with it shorter and colder days. The autumn and winter seasons promote weight gain. Limited access to sunlight — natural vitamin D, the happiness vitamin—robs us of our energy and desire for physical activity. We become more lethargic and tired, and consequently, we spend more time on the couch instead of outdoors. While watching a movie or reading a book, we also start snacking, which is a major threat to our weight. Fortunately, there are a few tricks that can trick our stomachs and help us feel fuller longer.
1. Drink more water
This is probably the simplest and most common method. Drinking water offers numerous health benefits to our bodies. One of them is a feeling of fullness. The best method is to drink 4 to 6 glasses of water about 15-30 minutes before a main meal – breakfast, lunch, or dinner. This will help us eat much less. The feeling of fullness provided by water will prevent us from binge-eating. What's the biggest advantage of this solution? Water has no calories, so no matter how much we drink, we won't risk gaining weight.
2. Use smaller plates
This is also a well-known and long-practiced principle. It's no secret that we eat with our eyes. When we're hungry, we can eat a lot and lose control. We serve ourselves large portions and devour everything quickly. On a smaller plate, a dinner portion looks much larger. This tricks our eyes into seeing a substantial portion of food. This way, we can fill up just by looking at it.
3. Stay away from the "source" of food
When we see food, we usually immediately crave it, even though we are not hungry. This is quite problematic when, for example, we're at a party where there's a buffet. What we can do in such a situation is to take the food and simply walk away as far as possible. If we don't see the food, we don't eat it.
4. Chew slowly and thoroughly
The stomach isn't a good appetite sensor. It takes about 15 minutes for the signal that we're full to reach our brain. By eating more slowly, we give our body time to receive the signal of fullness before we overeat. When we're hungry, 15 minutes sounds like an eternity. Typically, in such situations, we eat quickly, swallow large bites, and don't care how we feel afterward. However, by eating slowly and chewing our food thoroughly, we're able to accurately detect the moment of initial satiety. This is a sign that our stomach is full. Eating further only causes it to expand, which is unhealthy. Furthermore, quickly devouring a meal also causes us to swallow air, which can lead to stomach pain and indigestion.
5. Eat your vegetables first
Everyone knows that vegetables are healthy, full of vitamins and nutrients. No one needs much encouragement to eat them, but why should they be consumed first? Vegetables are a source of fiber. This, in turn, reduces appetite. Fiber fills and "swells" in the stomach, giving us a feeling of fullness. It's just as beneficial as water, with the advantage of lasting longer. A crucial property of fiber is its beneficial effect on digestion.
6. (Pro)portions
In an ideal world, we should eat five nutritious meals throughout the day. We should eat little but often. How much of this can be translated into reality? Unfortunately, on a busy day, it's hard to think about preparing five meals for the next day. However, if you find a moment, it's always worth cooking something, preparing at least one item. If you're going to work for at least eight hours, remember to divide your meals into several portions. Try to eat regularly, for example, every two hours. Before leaving the house, be sure to eat breakfast. It's the absolute basic meal of the day, and it will give you plenty of energy. Contrary to appearances, breakfast, not lunch, should be the most filling.
7. Eat when you really feel hungry
It's a cliché, but oh so true. It's all about discipline and self-control. If you control what and how you eat, you'll undoubtedly feel and look better. Control will allow you to fully satisfy your hunger with less food.
These few tips are probably all too familiar to you. Remember, you're not alone in your quest for a slimmer figure and improved well-being. Everyone struggles with certain weaknesses. Some are drawn to sweets, others struggle with eating too much meat. It's all in our heads, and it's up to us how and when we take control. So get to work. Eat less, sensibly.
