You do not necessarily have to go for a jog at 6 in the morning or hit the gym after a long day at work to be in shape. Little life hacks like downsizing your snack intake, avoiding distraction while dining, eating food in smaller plates and using taller glasses for water during meals, can get you there, say experts.
Sonia Narang, a nutrition expert, shares tips on how to cut on calorie intake without starving yourselves:
Downsize your snacks
As long as you’re eating satiety-inducing nutrients at every meal, you will reduce your urge for food between meals.
Avoid distractions while dining
What you’re doing while you eat might be as important as what you’re eating. You are likely to consume much more food and eat for longer periods of time when you are distracted by music, television and other things. Eating while being distracted interrupts brain-to-stomach satiation signals, making it harder to monitor your food intake.
Savour the flavours
Resist the urge to unhinge your jaws and swallow it whole. Thoroughly chewing your food increases ‘oro-sensory factors’, which send satiation signals to your brain, helping you feel full on less food.
Remove as many restrictions from your diet as possible
Enjoy your favourite foods in moderation throughout your diet to stop cravings from turning into binges.
Spend time with friends, family
People often binge because they are lonely, frustrated or stressed. If you feel like you’re going to binge, find someone to talk to. Better meet them in person as it will help you to forget about food.
Use smaller plates
A full plate sends the signal that you’re eating a full meal and a partially full plate looks like a skimpy meal, regardless of the actual quantity of food.
Use taller glasses
Just like less food looks like more food on a smaller plate, height makes things look larger than width, even when the volumes are the same.
Eat protein for breakfast
People love to hype breakfast eating as a miracle weight loss cure, but only breakfasts high in protein have been proven to suppress appetite and reduce subsequent eating throughout the day.
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