- Take note of the ‘crunch effect’
Do you pay attention to the sound of yourself eating? According to research the noise your food makes while you're eating can have a significant effect on how much food you eat. The 'crunch effect', as they call it, suggests you're more likely to eat less if you're more conscious of the sound your food makes while you're eating. So, when we are listening to loud music or watching TV, it can mask these sounds, which could lead you to eating more.
- Don't skip the protein
If your diet is lacking in protein then you may be more inclined to go back for seconds. “Including protein in your meal helps slow down digestion, leaving you feeling more satisfied and fuller for longer. This in turn can help with weight loss, as you’re less likely to have as many calories. To ensure you’re getting your daily dose of protein try a plant-based protein powder. They are easy to digest and can be kept low-calorie. They can be used to make smoothies or shakes, and also added to savoury foods such as stews and soups.
- Drink plenty of water
"Drink at least 1.5 litres of water every day to support healthy detoxification, and this can help prevent overeating,” says Shona Wilkinson, Nutritionist at Superfood.uk
- Keep a food diary
Struggling to keep track of your eating habits? Try logging what you eat. This can help you monitor what food groups you may be over indulging in and can make it easier to control your portion size. It'll help you stay accountable for what you've eaten.
- Get your greens
“Have a lighter dinner by filling at least half your plate with vegetables before adding anything else," says Shona. "And no, this doesn’t include roast potatoes! Green vegetables are excellent as they are low in calories and high in fibre, vitamins and minerals. If you’re the one doing the cooking, prepare several vegetable side dishes and look for recipes to make them more interesting – for example sauté Brussels sprouts with garlic, olive oil and lemon juice – delicious."
- Leave the ‘clear your plate’ club
Try not to get sucked into the pressure of eating every scrap of food on your plate. “Try and pay attention to how your stomach is feeling and eat slowly, rather than eating everything that’s in front of you. It’s important that you eat to feel satisfied, as opposed to stuffing yourself,” says Shona.
- Cut up your food
If you want to cut calories by eating less, you may find it helpful to cut your food into smaller pieces, according to research. The study suggests that by cutting up your meal, for example a bagel or sandwich into four you may find the meal more satiating, so are less likely to snack afterwards.
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