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1. Chewing the food thoroughly and slowly:
You need to understand the fact that human brain takes and requires time in order to process when you are eating food, it needs to know that you had enough food. So here we are telling you a tip to play and trick with you brain. When you chew the food thoroughly it will allow to eat slowly and it will be time consuming as well. This will lead to decreased intake of food, this will be increasing the fullness and you will be eating in small portions as well. It also depends on the fact that how slowly or quickly you are going to finish the meal, this will also be affecting your weight loss journey.
If you are a fast eater, then you are likely to gain more weight as compared to a slow eater. In order to make or maintain this habit of eating slowly you will have to try it with everything you are eating. You should count that how many times you are chewing a bite. This will allow to you eat slowly, set a target for each bite and then start counting.
2. Using small size plates:
So, here is another friendly trip in case you are sitting on the table all ready to eat the unhealthy food then use a small plate. Yes, that will be effective because normally we eat in a big plate serving which allows us to eat more. The use of smaller plate will allow you to eat less but it will look that you just had a large portion because a small plate would make a small portion look a lot. A bigger plate on the other makes a large portion look small, use the big plate when you are eating healthy.
There is no doubt that protein has really strong impacts on your appetite, this will make you feel a lot fuller and helps in reducing hunger. You will be consuming less calories, the reason might be that consumption of protein leaves an impact on several hormones, the ones that make you feel hungry or full. Such hormones are ghrelin and GLP-1. In case you take a grain based breakfast then you can convert it to eating eggs.
4. Storing the unhealthy foods:
You need to store them somewhere out of your sight, that you do not feel the urge to eat them every time you see it. You cravings and hunger triggers when you see the unhealthy and tempting food in front of you. This will make you eat more, in order to avoid this you can just store it somewhere out of your sight. Keep the healthy food in front that you feel like eating them
5. Eating the food that are rich in Fiber:
Eating food that are rich in fiber, will allow you to increase satiety. You will feel that you are not hungry for a longer time. The studies also indicate that there is one type fiber known as viscous fiber which will be helping you out a lot with weight loss. When you consume it will reduce the intake of your food. Keep in mind that it is only found in the plant foods. Some of the examples are oat, cereals, flax seeds, asparagus and oranges.
You can make a healthy eating plan for yourself, by following all the steps that are mentioned above. There are many free diet plans available online, you can find the one suitable for you. We would still suggest you to go and exercise whenever you get the time because it allows your body to lose the weight faster and you will be staying healthy without any doubt.
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