How to train yourself to eat healthy? 5 scientific ways

Good things come in small packages
You don’t have to eat a whole bar to satisfy your craving for chocolate (or other illicit sweetness). This was announced after his studies Vansink Brian (Brian Wansink) the author of the book Slim By Design and the director of the laboratory of Cornwall Food and Brand Lab. In his opinion, one or two small pieces can satisfy the desire to eat sweetness and will not affect the diet.

“Most of those who could get enough of one-quarter of their serving eat the whole thing – to the point of being over-satiated,” says Brian. The trick of his method is to eat only a small part and remove the rest from sight. After 15 minutes, the desire to eat everything else is gone.

The “small slice principle” works not only with sweets but also with main dishes. Try to chop large pieces into small pieces and divide up large portions of high-calorie foods – take the example of restaurants. By the way, cutting into small pieces is an effective way of self-deception: it seems that there is NEW more food on the plate than it actually is.

Pressing on biologically active points This quick distraction technique has a significant effect on stress-related appetite and snack cravings. You only need to press your finger on your forehead for 30 seconds. “When we feel stressed, eating is one of the quickest ways to feel relief. She acts as a sedative, ”says Jessica Or author of Emotional Freedom Techniques for Weight Loss and Body Confidence

Therefore, a stress-relieving technique based on the use of biologically active points on the human body helps to reduce hunger.

Fresh fruit smell
The smell of fruit will help fool the desire to buy the most nutritious dessert in a restaurant. According to a study by French psychologists published in the journal Appetite, subjects who inhaled the scent of pear or melon for 15 minutes subsequently chose the low-calorie fruit dessert over the chocolate one (in contrast to the subjects who did not smell the fruit before choosing )

To cope with the urge to eat chocolate (or other illicit sweetness), you don’t have to eat a whole bar. This was reported after his research by Brian Wansink  director of the Cornwall Food and Brand Lab. In his opinion, one or two small pieces can satisfy the desire to eat sweetness and will not affect the diet.

“Most of those who could get enough of one-quarter of their serving eat the whole thing – to the point of being over-satiated,” says Brian. The trick of his method is to eat only a small part and remove the rest from sight. After 15 minutes, the desire to eat everything else is gone.

The “small slice principle” works not only with sweets but also with main dishes. Try to chop large pieces into small pieces and divide up large portions of high-calorie foods – take the example of restaurants. By the way, cutting into small pieces is an effective way of self-deception: it seems that there is more NEW food on the plate than it actually is.
Opt-out of food advertising

As soon as you see an ad for a portion of high-calorie food, change the channel, turn the page, or just get distracted. “Images of high-calorie foods make us hungry and hungry,” 9 explains Kathleen Page, assistant professor of medicine at the NEW University of Southern California, USA. “It’s very hard to resist the urge to eat the fatty foods shown in ads, so you need to find a NEW way to avoid contact with ads, for example, move away from the TV during commercial breaks.”

Pure water
Drinking water isn’t just to fill your stomach. The choice of the drink also affects the choice of the dish: for example, with soda, most people eat fatty foods and not a light salad. And in choosing water, you are more likely to prefer vegetables and low-calorie foods 10.

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