Eating more than necessary, a person risks not only gaining weight, but also undermine health. Excessive food intake can lead to metabolic disorders, diabetes, pancreatitis, and cardiovascular diseases.
Necessary
Clock, kitchen scales, notebook
Instructions
Step 1
Determine how many calories you consume and burn in a day. To do this, use special tables (in electronic or paper form), computer programs. Take a week to observe yourself. Keep a diary and write down everything you eat and do during the day. Weigh food, time physical activity. Before reducing the amount of food, you need to make sure that it is necessary.
Step 2
Avoid snacking. Try to eat at the same time every day. The recommended interval between meals is four hours. You will not have time to get very hungry, which means you will eat less.
Step 3
Review your diet. The body spends more time digesting one food, and less time digesting another. So, the broth will stay in the stomach for a little more than an hour, stewed vegetables - two hours, and boiled meat - more than three. After eating a piece of beef, you will not be hungry for a long time.
Step 4
Eat slowly, remembering that the feeling of fullness comes 15-20 minutes after eating.
Step 5
Leave some of the food on the plate. If you consider this barbaric, then determine the size of the portions in grams and stick to the norm, weighing everything you intend to eat.
Step 6
Eat from small dishes. This will visually increase the serving size.
Step 7
Drink a glass of cool water fifteen minutes before a meal. The feeling of fullness will come faster.
Step 8
Don't buy too much or cook more than is required. If there is a lot of food in the refrigerator, it is easy to succumb to the temptation. But completely empty shelves are not the best solution.
Step 9
Eat regularly, do not skip your next meal. When the body does not receive nutrients, metabolic processes slow down.
Step 10
Use blue when decorating your kitchen. Psychologists believe that it reduces appetite. However, blue lighting is best avoided. Scientists speculate that it promotes the production of hormones that make you feel hungry.
Step 11
Eat in bright light. Scientists have found that in restaurants with dim lights, a person eats more than necessary.
Step 12
Try eating with your other hand. You will eat less as you focus on how not to drop your food.
Step 13
Try to keep your life full of events. Don't sit around. Often a person eats simply because he has nothing to do. Take a walk, chat with friends, find an interesting hobby. Spend more time outside the home (away from the refrigerator).
