Table of Contents
If you want to stop eating nonsense, anxiety, and losing weight, science supports these 13 tips that will undoubtedly help you achieve your purpose.
Did you know that you make more than 200 decisions a day on average?
However, you only know a small fraction of it.
The rest is done by your subconscious mind and can initiate the call or order without eating meaning.
Nonsensical feeding can make the difference between stopping eating or overeating.
It can also promote slight weight loss or unexplained weight gain.
This article examines why it makes no sense not to eat when the body doesn’t need it.
1. Use visual reminders
Behavioral scientists believe that one of the main reasons why people overeat is because they rely on external signals instead of internal signals to decide whether they are hungry or full or satisfied.
Of course, this can result in you eating more than you need.
To demonstrate this point, the researchers conducted a study in which they provided participants with an unlimited number of chicken wings while watching the American Super Bowl.
Half of the tables were cleaned continuously (the bones were removed from the wings) while the bones had accumulated in the other half of the tables. Interestingly, people with bones at their tables ate 34% less or two chicken wings less than people who had their tables clean. Incredible truth?
Another experiment used bottomless bowls to slowly fill some participants’ soups while eating. Participants who ate soup served in bottomless bowls also consumed 113 calories, 73% more than those who ate from normal bowls.
Interestingly, those who ate more soup didn’t feel fuller. Most also estimated that their calorie intake matched that of normal soup plates.
These two studies show that people are more likely to rely on visual cues, such as chicken bones or the amount of soup remaining, to decide whether they are full or still hungry.
For this natural tendency to work in your favor, keep proof of what you eat in front of you. Examples are empty beer bottles that you drank while grilling or the dishes you used.
I know this may seem unusual, we’re used to ending a meal of a dish right away (a good trick of the restaurants so you can eat more).
Trick to stop eating 1:
Use visual reminders of the foods you eat so you know how much you’ve already consumed.
2. Choose smaller food packages
Another external signal that can lead to overeating is the size of your food packaging.
Eating larger packages can even cause you to consume up to 20-25% more calories without thinking.
The researchers confirmed this trend by supplying participants with small or large packages of spaghetti, minced meat and tomato sauce.
Those who received large packages prepared 23% more food than those who received smaller packages. Interestingly, they also ate most of the extras that added an additional 150 calories.
Another study provided participants with an M&M bag weighing 227 grams or 455 grams. Those who received the large sacks ate 66 M&M more – 264 additional calories – than those who ate from the smaller sacks.
Packs with break points can help reduce this effect, however, as you have time to decide whether to continue eating.
For example, participants who ate Pringles potato chips, in which every seventh or fourteenth pip was colored red, ate between 43% and 65% fewer potatoes than those who ate cans without colored chips.
Similarly, people who ate a large sack of 200 M&M consumed 31 more sweets and 112 additional calories than those who received 10 small bags of 20 M&M.
Trick to stop eating 2:
By choosing smaller packages, you can reduce calorie consumption by up to 25% without realizing it.
3. Use smaller plates and large glasses
Studies show that people eat 92% of the food themselves.
So reducing the amount of food you serve can have a significant impact on the amount of calories you consume.
An easy way to reduce portion sizes without noticing the change is to use smaller plates and larger cups.
This is because large, elongated plates tend to make food portions look small, which encourages you to serve large amounts of food.
By using 24 cm plates instead of 32 cm plates, you can easily eat up to 27% less.
Studies also show that using large, thin cups instead of wide and short cups can reduce the amount of fluid you drink by up to 57%.
Therefore, choose short, wide glasses to help you drink more water and large, thin ones to limit alcohol and other caloric drinks.
Trick to stop eating 3:
Replacing large plates with smaller and wider, shorter glasses with larger and thinner glasses offers two easy ways to reduce the portion size.
4. Reduce the variety of foods
Studies show that more food choices can result in 23% more food.
Experts refer to this phenomenon as “specific sensory saturation”. The basic idea is that your senses tend to go numb after being exposed to the same stimulus many times, for example the same taste.
Having a variety of flavors in the same meal can delay this numbness and make you eat more.
The very thought that there is more variety can also deceive you. The researchers found that participants who received bowls of 10 M&M colors ate 43 sweets more than those who received bowls of 7 colors, although all M&Ms know the same thing.
Try to narrow your selection so certain sensory saturation works for you. For example, just choose two starters during the cocktails and order the same drinks during the night.
Trick to stop eating 4:
By reducing the variety of flavors, colors, and textures of foods you’re exposed to, you can avoid eating more than your body needs.
5. Keep some food out of sight
This advice is linked to the previous advice.
Researchers report that the popular saying “out of sight, out of mind” applies particularly well to nonsense eating.
In order to clarify this, the secretaries of Hershey’s Kisses were provided in a study with clearly enclosed bowls so that they could see the sweets or solids so that they could not.
Those who received clean bowls opened it to receive sweets 71% more often. Compared to the other group, they consumed an average of 77 additional calories a day.
Ingestigators believe that seeing food makes you consciously decide whether to eat it or not. If you see it more often, your chances of choosing to eat and your period will increase.
Do this work to your advantage, hide tempting treats, and keep your food healthy and nutritious.
Replacing candy with fruit or vegetables is an excellent option.
Trick to stop eating 5:
Keep temptations out of sight so as not to be eaten without thinking.
6. Place food or candy at a distance
The more work you need to eat, the less likely it will be.
To demonstrate this, the researchers tested a new version of the previous Hershey’s Kisses study. This time all secretaries received transparent candy bowls.
The bowls were placed in three different places in the office: on the desk, in a desk drawer or 1.8 meters from the desk.
The secretaries ate an average of 9 candies a day when the bowl was on the desk, 6 when the bowl was in the drawer, and 4 when they had to walk to get to the bowl.
When asked why they ended up eating less if the bowls were further away, the secretaries claimed that the extra distance gave them time to think twice about whether they really wanted the candy.
Pick snacks that require a little more work, or keep the less nutritious snacks out of reach.
Better yet, get used to serving all meals on the plates and sitting alone at the table. This inconvenience may be exactly what you need to avoid eating without worrying about boredom or while preparing your meal.
Trick to stop eating 6:
Take advantage of the convenience of eating. By adding spacing as additional steps, you can turn thoughtless eating behavior into a conscious decision, reducing the possibility of excessive enjoyment.
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7. Eat slower
Slow eaters tend to eat less, feel fuller, and qualify their meals as more comfortable than quick eaters.
Scientists believe that taking at least 20 to 30 minutes to finish a meal gives the body more time to release hormones that promote bloating.
With the extra time, the brain can also recognize that it has eaten enough before reaching this second part.
Eating by hand or using chopsticks instead of a fork are two easy ways to reduce eating speed. Slow and slow chewing can also help.
Trick how to stop eating 7:
Slowing down your eating speed is an easy way to eat fewer calories and enjoy more of your food.
8. Separate yourself while eating
Eating while distracted can make you eat faster, feel less full, and eat without thinking more about it.
Whether you’re watching TV, listening to the radio, or playing a computer game, the distraction doesn’t seem to matter.
For example, people who watched TV watched 36% more pizza and 71% more macaroni and cheese.
And it seems that the longer the show is, the more food you are likely to eat. One study found that participants who watched a 60-minute program ate 28% more popcorn than those who watched a 30-minute show.
Fortunately, this effect seems to apply to both nutritious and junk food, as participants who watched the longest show also consumed 11% more carrots.
Scientists say longer distractions increase the amount of time you eat, which increases your chances of overeating. Even if you are distracted, you can forget how much you have consumed, which leads to overeating during the day.
Another study even found that participants who played a computer game during lunch felt less full and ate almost twice as many cookies in 30 minutes compared to their undeflected colleagues.
Trick not to eat 8:
If you eat without a TV, computer, or smartphone, the amount of food your body needs to feel satisfied and full can be reduced.
9. Choose your food partners carefully
Eating alone with another person can result in you eating up to 35% more than eating alone. Eating with a group of seven or more can increase the amount you eat by 96%.
Scientists believe this is especially true when you eat with your family or friends because it increases the time you spend eating compared to when you eat alone.
The extra time at the table can cause you to nibble without thinking about what’s left on the plate while the rest of the group ends their meal. It can also encourage you to order a dessert that you wouldn’t normally eat.
Fortunately, you sit next to those who eat slowly or people who normally eat less than they can work in your favor, so you can eat less or slower.
You can also counteract this effect by selecting the amount of food to be consumed in advance or by asking the server to remove your plate as soon as you have finished eating.
Trick to stop eating 9:
When eating in groups, sit next to people who eat less or slower than you. This will help you avoid overeating.
10. Eat according to your internal clock
If you rely on external signals such as the time of day to determine your hunger, you can lead to overeating.
A study demonstrated this idea by isolating the participants in a windowless room with a clock as the only time signal. This watch was artificially controlled to run faster.
The researchers observed that those who depended on the clock to know when to eat ended up eating more frequently than those who relied on internal hunger signals.
Interestingly, normal-weight watch participants made fewer decisions when it was time to eat.
A good tip I give customers who have difficulty distinguishing physical hunger from mental hunger is whether they can easily eat an apple.
Remember: real hunger makes no distinction between meals.
Another telltale sign of mental hunger is the “taste” for something special, such as a BLT sandwich. The craving for a certain food is unlikely to indicate real hunger.
Trick to stop eating 10:
Rely on internal hunger signals rather than external ones to reduce the likelihood that you will eat more than your body needs.
11. Be careful with “healthy foods”
Thanks to intelligent marketing, even foods labeled as healthy can make some of us overeat without thinking.
Low-fat labels are an excellent example because low-fat foods are not necessarily low in calories. For example, low-fat granola generally has 10% fewer calories than regular fat granola.
Study participants who were given cereal labeled “low fat” consumed 49% more cereal than those who received the normally labeled cereal.
Another study compared Subway’s calorie intake to McDonald’s. Those who ate at Subway consumed 34% more calories than they thought, while those who ate at McDonald’s ate 25% more than they thought.
The researchers also found that Subway customers rewarded their supposedly healthy food choices by ordering potatoes or cookies with the meal. Enormous mistake
This tendency to subconsciously eat foods that are considered healthier or balance a less healthy side is commonly referred to as a “health halo”.
Stay away from the effects of the “health halo” by choosing items based on their ingredients instead of their health claims.
Also, remember to pay attention to the secondary elements you selected.
Trick to stop eating 11:
Not all foods labeled as healthy are real. Also, avoid choosing foods that are not healthy to accompany your healthy meal.
12. Do not keep any food
Research has shown that buying large quantities and collecting food can make you eat more.
One study examined this effect by giving snacks to a group of normal-weight college students for four weeks. Some got a normal amount of snacks while others got twice as much.
Participants who received double servings ate 81% more calories a week with snacks than those who received smaller snacks.
Avoid this effect by buying only the bare minimum and trying not to buy snacks for future events or unexpected visits.
Finally, if you really need to accumulate, make sure to keep extra foods out of sight.
Trick to stop eating 12:
Storing food increases the likelihood that you will eat it. Instead, get into the habit of buying only what is necessary for the week.
13. Maximize the feed volume
Eating large amounts of food misleads the brain into believing that you have eaten more, which reduces the likelihood of overeating.
The researchers investigated this effect by serving the participants two identical calorie shakes. However, air had been added. Those who drank the higher volume shake felt fuller and ate 12% less at the next meal.
An easy way to add volume to your meals without increasing calories is to choose high-fiber, low-energy foods like vegetables and fruits.
This is because excess fiber and water add more volume, which stretches the stomach and makes you feel fuller.
Dietary fiber also slows the rate of gastric emptying and can even stimulate the release of hormones that keep you happy.
To maximize the volume of food, you should fill at least half of your plate with vegetables at every meal.
Trick to stop eating 13:
High volume foods will help you feel full and reduce your food intake at the next meal. Eating high fiber foods is an easy way to do this. Vegetables the best option.