Who doesn't like some simple adjustments that can help them be more successful in losing weight? I have already shared a few in my book, today is a day of rest, and the accompanying 7-week plan.
They may sound too simple to make a big difference, but you'll be amazed at how they might be.
Make it a meal. For example, don't eat at the kitchen counter or while running. Put a plate on the table and sit down and pay attention to your meal. Appreciate the aroma, its appearance, and the true enjoyment of the taste. When you do this, you register it as a meal instead of a snack, which will be different!
slower. This tip follows the first tip: Don't surround your food like someone chasing you! When you eat too fast, you don't allow your brain to have the opportunity to register you for a teenager and satisfy your hunger. It can take up to 20 minutes for the brain to realize that you are full. A review of 23 studies found that fast fooders were twice as likely to be obese as those of slowers.
Board size. Some studies suggest choosing a salad plate instead of a plate. This is an easy way to control the part. From 12-inch plates to 10-inch plates, calories are reduced by 22%. This is an illusion, but if it makes you believe that you eat more than you actually eat, it is worth it. Also, if the food portion starts out very large, you will eat more because you won't notice that you will have a dent before eating.
Board color. The color of your plate can also vary. In one study, when the color of the participants' dishes matched the color of their food, they served them almost 30% because when the color of your food mixed with the color of your plate, The amount of food is indeed the case. It doesn't look so big.
Fork size. Use a fork instead of a smaller dessert fork. A 2011 study found that participants who ate larger forks left significantly more food on food than on smaller forks, with an average food intake of 7.91 ounces compared to 4.43 ounces. Those who eat big forks eat faster and eat less than those who eat small forks. This is a visual cue - the small fork gives the impression that you haven't made much progress in satisfying your hunger, which is more consuming than if you had a big fork.
Orignal From: 5 simple weight loss adjustments
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