20-minute trick.. 6 psychological tricks to lose weight and stimulate satiety
Our stomach doesn’t know if we’re eating more or less than our usual calories, but it does.
Have you ever wondered what science has found in reducing weight without depriving yourself? Psychologists and behavioral scientists have come up with an answer, as they believe that one of the main reasons people overeat is that they rely on external cues, such as the size of the plate, leftover food and where to eat, rather than internal cues to determine whether they feel hungry or full.
These scientists advise psychological tricks to stimulate the feeling of satiety and lose weight.
see what you eat
Foot researchers At Cornell University, participants had chicken wings while watching a soccer game. Half of the participants’ tables were cleaned continuously, while the bones remained piling up on the other tables. The researchers discovered that those with bones left in front of them ate 34% less than the others.
To take advantage of that fact, you can fill your bowl as much as you like, and don’t rely on your stomach being full to alert you to being full, because you will likely rely on your plate. You can also avoid eating while walking, talking or driving, and adopt the table and plates as a constant ritual to alert your mind that you are eating, rather than eating it from the can or the envelope.
Avoid feeling hungry
Because healthy and sustainable weight loss is not just about how much weight you lose, but how long you can maintain your ideal weight, losing 5% of your body weight in one year or more is a real success, and maintaining that loss in the long term is an impressive success.
Therefore, the best diet to lose weight is the one that you do not feel like you are following, and the “volume diet” is one of those systems, and its goal is to reduce the feeling of hunger by prioritizing foods that are high in water and fiber, and are few in calories.
You won’t need to avoid certain foods, but you’ll calculate calorie density, which is the number of calories in a food divided by its weight or volume. If the result of the division is less than 1.5, then you should put that food in your largest plates on the table, as for the foods that have a result between 1.5 and 3.9 you can serve them in small plates, and calculate their quantity with a table spoon, and for foods between 4 and 9 you can use your smallest plates and calculate their quantity With a tea spoon.
To create a healthy meal, you should rely on low-calorie foods, such as cucumbers, for satiety and fullness, and then eat the rest of the categories in order from lowest to highest.
“20 Minutes” Trick
It takes about 20 minutes before the brain sends signals of satiety and fullness, those signals that block our open appetite, so it is easy to eat more than you need during those minutes, if you are in a hurry and not interested, because your brain will not send alerts, and will not keep that meal In your memory, you will likely eat again in a little while.
You can start by trying one meal per week that you eat slowly. Set the timer to 20 minutes, and try using Asian chopsticks, silently thinking about what it takes to produce the ingredients for your meal, from sunlight to farms, factories, and even the market. Take small bites and chew them well, wait a little after 20 minutes, and ask yourself, “Am I hungry?” If you answered yes, you can do something else like walking or reading until your brain sends its alerts.
Celebrate every meal
Hunger alone does not affect how much we eat, but attention, memory, psychological pressure, senses, and behavior, so you need to enjoy every meal to relieve the pressure of the day, rather than eating it in a hurry or amid distractions, and you feel guilty because it will inevitably increase your weight.
The first aspect of the celebration is “cooking.” researchers Eating in restaurants is associated with weight gain, and among the reasons were optical illusions, not calculating the food portion, and the use of large plates and baked goods. So she advises you audit Published on the US National Library of Medicine website, using smaller plates. We are not surprised that obesity did not spread in the time of our grandparents, because there is ample evidence of an increase in the sizes of plates and food containers during the past 30 years.
And since you won’t be celebrating 10 times a day, it’s important to keep food out of your eyes after your meal, and stick to eating times: 3 main and 3 secondary meals.
No to dietary diversity
By this we do not mean dietary diversity throughout the day, but rather diversity in one meal, as there is more debate about the relationship between dietary diversity and the risk of obesity. But how does eating a variety of foods cause you to consume more calories?
proved Studies The more varied the diet, the more likely they were to eat more due to ‘specific sensory satiety’, with a trial in which 3 flavors of frozen yogurt were served, resulting in subjects eating 23% more than when served only one flavor of yogurt.
Because we often notice our weight gain after the holidays, researchers advise hoteliers and restaurants open to put two different items of food on the plate, and return to the buffet if you’re still hungry, because the lack of variety on the plate will make you eat less.
Avoid stray margins
Our stomach does not realize whether we eat more or less than our usual calories, but it does realize its size, even if it is water or air, but the crisis is in the reckless margin of food, which is the margin of what you eat without noticing, and you can dispense with it without a crisis. It could be the bucket of popcorn you ate at the cinema, or the biscuit you chose to take for the rest of the account, and all the stale foods that don’t count as meals, and you won’t stop and ask yourself “Are you full?”
Instead, eat whole foods instead of snacks, which are fruits and vegetables in their primary form, such as an orange instead of orange juice, and an apple instead of dried apple slices, and stay away from processed and processed foods that are full of trans fats, added sugars and refined carbohydrates.