On average, a person makes more than 200 decisions about food each day, but only a small portion is aware of it. The rest is unconsciously carried out by the mind and can lead to over-eating, which causes excess weight gain. Science-aided clues to avoid eating excessive food are as follows:
1. Using Visual Reminders
Behavioral scientists believe that one of the main reasons people eat excessive food is because they rely on external factors rather than internal signs to decide whether they feel hungry or full. Naturally, this can lead to more eating than needed. To illustrate this point, the researchers gave an unlimited amount of chicken wings to the participants while watching a sports event broadcast on television. While half of the tables were constantly cleaned, the bones were left to accumulate on the other tables. Persons with bones on their tables ate 34% less chicken wings than those whose tables had been cleared.
Another experiment was that bottomless bowls were used to slowly fill the soup of some participants when they ate. Those eating bottomless bowls consumed roughly 113 extra calories, 73% more than they ate from normal bowls. However, those who ate more soup did not feel fuller. In addition, most caloric intake was estimated to be the same as those taken from normal soup bowls. In order to ensure that this natural tendency works in favor of the person, evidence of what they eat must be taken into consideration. Examples include empty beer bottles smoked during a barbecue. Briefly, it helps to be aware of how much food and beverages are consumed by using visual reminders
2. Choosing Smaller Packages
Another external clue that may cause excessive eating is the size of food packaging. Portion size is known as the effect and can contribute to significant weight gain over time. On the other hand, packets with stopping points can help reduce this effect as they give time to decide whether to continue eating. For example, participants eating potato chips from Pringles boxes, where every 7th or 14th chip was painted red, ate 43-65% less chips than those who ate tin-free cans. Similarly, people eating from a large bag of 200 M & M consumed more calories – 112 calories – 31 more sugars than those supplied with 10 small bags of 20 M & M. In short, small packages help to reduce the amount of calories consumed by 25% without realizing it.
3. Using Smaller Portions and Service Equipment
Research shows that people tend to eat 92% of the food served. Therefore, reducing the amount of food served to the person can make a significant difference in the amount of calories consumed. An easy way to reduce portion sizes without noticing the change is to use smaller plates and dispensing materials. This is due to the fact that the food portions of the large plates appear small and the person is encouraged to serve more food to fill the plate. Using only 9.5-inch (24 cm) plates instead of a 12.5-inch (32 cm) plate can help you easily consume up to 27% less food. In addition, research has shown that using long, thin service equipment instead of large, large ladles can reduce the amount of food spilled by up to 57%
4. Reducing Diversity
Research has shown that having a wider range of dining options can lead to 23% more eating. Experts describe this phenomenon as sensory-specific saturation. The basic idea is that the senses tend to numb after multiple exposures to the same stimulus, such as the same flavors. Having a wide range of flavors at the same meal can force the person to eat more by delaying this natural numbing.
Simply believing that there is more variety can fool one. The researchers found that although all M & Ms gave the same taste, participants who gave 10 colored M & Ms bowls ate 43 more sugars than those given 7 colored bowls. Sensory saturation should be tried to limit their choices to create work for the person. For example, during cocktail parties, only two appetizers should be selected at a time and continue to order the same drinks in the evening. Keep in mind that this applies mostly to sugar and junk food. A variety of healthy foods such as fruits, vegetables and nuts are beneficial for your health. Briefly reducing the variety of food aromas, colors and textures that are exposed prevents eating more junk food than the body needs.
5. Increasing the Difficulty of Eating
The more work needed to eat a meal, the less food is eaten. In one study, the secretary was given clear bowls of sugar placed at three different points around an office: on the table, in a desk drawer, or 6 meters (1.8 meters) from the table. The participants ate an average of 9 candies on the day the bowl was on the table, 6 in case the bowl was in the drawer and 4 in case they had to walk to reach the bowl. When asked why they ate less when the bowls were placed further away, the participants said that the extra distance gives them time to think twice whether they really want sugar. it is useful to put it away. Even better, it is the habit of presenting all food on plates and eating only while sitting at the kitchen table. This discomfort may prevent the person from self-catering or preparing dinner.
6. Slow Food Eat
Slow food eaters eat less, feel fuller, and their meals are considered more enjoyable than fast eaters. Scientists believe that taking at least 20-30 minutes to finish a meal gives the body more time to release hormones that evoke a feeling of fullness. The extra time allows the brain to realize that it has eaten enough before reaching this second portion. Eating food with a non-dominant hand or using a stick instead of a fork is two easy ways to reduce your eating speed and make this tip work for the person. Chewing more often can also help. Briefly, lowering the speed of eating is an easy way to consume less calories and enjoy the food
7. Avoiding Technological Tools While Eating Food
Eating when the person is distracted can cause faster eating, less satiety, and more uncontrolled eating. Whether it's watching TV, listening to the radio, or playing a computer game, the type of distraction doesn't really matter. For example, people watching television ate 36% more pizza and 71% more pasta and cheese while eating. Plus, apparently, the longer the eating time, the more food is eaten. It was reported that 28% of people who enjoyed the program they ate ate more popcorn. In particular, this effect appears to apply to nutritious foods as well as junk food.
Long-term followers have been found to eat 11% more carrots. Longer distraction increases the amount of time spent eating, which increases the likelihood of you eating more. In addition, eating food while distracted can cause you to forget how much it is consumed and can cause overeating later in the day. Indeed, in another study, it was observed that participants playing computer games while having lunch felt and snacked almost twice as much as biscuits 30 minutes later than their unaffected colleagues. In short, eating without using a TV, smartphone or computer can help to reduce the amount of food that is needed to make the body feel full and satisfied.
8. Choosing Your Meals Smartly
Eating with only one person can force you to eat 35% more than the time you eat alone. Eating with a group of 7 or more can increase the amount eaten by 96%. Scientists believe that eating with family or friends increases the amount of time spent on food, especially when compared to when you eat yourself. The extra table clock can push the rest of the group into careless swallowing while the rest of the group finishes their meals. It can also encourage you to eat a dessert that is not normally consumed. Sitting next to slow-eaters or those who normally eat less than you affects working more or less slowly by working in favor of the person. Briefly, when eating in groups, sitting next to those who eat less or slower than oneself can help prevent excessive eating
9. Eating by Person's Internal Time
Relying on external signs, such as the time of day, to determine the level of hunger can lead you to eat more food. In one study, participants isolated a clock in a windowless room as single timing marks. This watch was then artificially controlled for faster operation. Researchers have reported that when people who know their food eat more often than those who rely on internal hunger signals. Interestingly, normal weight participants are less likely to rely on the clock to decide whether it is mealtime. If it is difficult to distinguish physics from physical hunger, one should ask himself if he wants to eat an apple easily. It should be noted that in case of real hunger, no distinction is made between food. Another tale sign of mental hunger is to ask for something special, such as a BLT sandwich. Longing for a particular food is unlikely to show true hunger. In other words, signs of internal hunger should be relied on, rather than external, to reduce the likelihood of eating more than the body needs
10. Be Careful About Healthy Foods
Thanks to smart marketing, even food labeled as healthy can force some people to exaggerate eating carelessly. Low fat labels are best examples because foods that contain low fat are not necessarily low in calories. For example, low fat granola typically has only 10% less calories than normal fat granola. However, study participants given low-fat labeled granola resulted in eating 49% more granola than normally provided with labeled granola.
Another study compared calorie intake from Subway and McDonald's. It was observed that those eating at Subway consumed 34% more calories than they thought, while those eating at McDonald's ate 25% more than they thought. Moreover, the researchers stated that subway dinners tend to reward themselves for supposedly healthy food choices by ordering chips or cookies with their own meals. The tendency to consciously consume more food that is considered healthier or to compensate for having a side of something less healthy is often known as a state of health. Health hologram effects should be avoided by choosing products based on their content rather than health claims. In addition, it should be noted that the selected side parts should be noted
Research has shown that the purchase of bulk and stocked foods may force one to eat more. One study investigated this effect by providing a group of normally overweight college students consisting of four-week snacks. Some have taken a normal amount of snacks, while others have doubled the amount. Participants who received the doubling amount received 81% more calories per week than snacks than the normal amount. This effect should be avoided by simply buying what is necessary and not trying to buy snacks for future events or unexpected visits. Finally, if there is an obligation to stock the materials, it should be ensured that the surpluses are kept out of sight
12. Maximizing the Volume of Food
[aşırı 4] Eating large amounts of food will trick the brain into thinking they're getting more calories, which helps to reduce the likelihood of eating more and gaining weight. The researchers examined this effect by offering the participants two smoothies in the same way as calories. Air was added to one, however. Higher volume drinkers felt more satiated and had 12% less food at their next meal. An easy way to add volume to meals without increasing calorie content is to choose high-fiber foods with low calorie density, such as vegetables. Because extra fiber and water helps the stomach to feel fuller. The fiber also helps to slow the rate of ejaculation in the stomach and can even stimulate the release of hormones that satisfy the individual. A good rule of thumb to maximize food volume is to fill at least half of your meal plate with vegetables.
It can improve overall health to prevent over-eating, or even lose weight so that it can be easily and long-term maintained. For best results, it should be targeted and practiced consistently for approximately 66 days by selecting only three of these tips.
Author: Jack PeopleWhat Aghaog lu
PeopleWhat / The Art Of Knowledge