TIPS TO AID WEIGHT LOSS
Eat according to your inner clock
Relying on external cues like the time of day to determine your level of hunger may lead you to overeat.
A study demonstrated this idea by isolating participants in a windowless room with a clock as their only time cue. This clock was then artificially controlled to run faster.
Researchers noted that those who relied on the clock to know when to eat ended up eating more often than those who relied on internal hunger signals.
Interestingly, normal-weight participants were less likely to rely on the clock to determine whether it was time to eat.
If you have difficulty distinguishing physical from mental hunger, ask yourself whether you would readily eat an apple.
Remember, real hunger doesn’t discriminate between foods.
Another telltale sign of mental hunger is wanting something specific, such as a BLT sandwich. A craving for a specific food is unlikely to indicate real hunger.
A study demonstrated this idea by isolating participants in a windowless room with a clock as their only time cue. This clock was then artificially controlled to run faster.
Researchers noted that those who relied on the clock to know when to eat ended up eating more often than those who relied on internal hunger signals.
Interestingly, normal-weight participants were less likely to rely on the clock to determine whether it was time to eat.
If you have difficulty distinguishing physical from mental hunger, ask yourself whether you would readily eat an apple.
Remember, real hunger doesn’t discriminate between foods.
Another telltale sign of mental hunger is wanting something specific, such as a BLT sandwich. A craving for a specific food is unlikely to indicate real hunger.
SUMMARY
Rely on internal cues of hunger rather than external ones to decrease the likelihood of eating more than your body needs.
Rely on internal cues of hunger rather than external ones to decrease the likelihood of eating more than your body needs.
CHOOSE YOUR DINING PARTNER
Eating with just one other person can push you to eat up to 35% more than when you eat alone. Eating with a group of 7 or more can further increase the amount you eat by 96%.
Scientists believe that this is especially true if you eat with family or friends, as it increases the time you spend eating, compared to when you eat by yourself.
The extra table time can push you to mindlessly nibble what’s left on the plate while the rest of the group finishes their meal. It may also encourage you to eat a dessert you normally wouldn’t.
Sitting next to slow eaters or people who normally eat less than you can work in your favor, influencing you to eat less or more slowly.
Other ways to counter this effect include choosing in advance how much of your meal you want to consume or asking the server to remove your plate as soon as you’re done eating.
Scientists believe that this is especially true if you eat with family or friends, as it increases the time you spend eating, compared to when you eat by yourself.
The extra table time can push you to mindlessly nibble what’s left on the plate while the rest of the group finishes their meal. It may also encourage you to eat a dessert you normally wouldn’t.
Sitting next to slow eaters or people who normally eat less than you can work in your favor, influencing you to eat less or more slowly.
Other ways to counter this effect include choosing in advance how much of your meal you want to consume or asking the server to remove your plate as soon as you’re done eating.
SUMMARY
When dining in groups, sit next to people who eat less or at a slower pace than you.
This can help prevent overeating.
When dining in groups, sit next to people who eat less or at a slower pace than you.
This can help prevent overeating.