There are many reasons for wanting to eat less, but I think the number one reason is that you want to lose weight.
However, there is a common tendency that once you start eating, whether it is a meal or a snack, you eat until your stomach is full, as if a switch has been turned on. No matter how hard you try to hold back, it is extremely difficult to stop your appetite once it has been turned on.
In this article, I will secretly teach you how to become a small eater.
Concentrate on eating.
It sounds obvious but in reality, surprisingly few people are able to do this. The feeling of fullness is not felt in the stomach or intestines, but in the brain. When you concentrate on eating, not only your sense of taste, but also your five senses such as smell and sight work to properly recognize in your brain that you are eating now, which increases your sense of satisfaction.
Statistics show that when you are eating while doing other things, you “eat more” because you concentrate on eating. When you are eating while doing other things, you cannot objectively know how much you just ate. With that, it is easy to have a situation where you ate too much without realizing it. It is very important and effective to concentrate on eating in order to prevent such a situation.
Chew your food well.
Chew your food well. This is also very much effective in preventing overeating. You are more satisfied with your meal when you chew your food well. This is because the increased number of times you chew the food you eat stimulates the “satiety center,” which allows you to feel satisfied even with a small amount of food. On the other hand, if you chew less, the satiety center is not stimulated sufficiently, so no matter how much you eat, you will not feel satisfied, and as a result, you will overeat. Therefore, please be conscious of chewing well when you eat.
Eat slowly and savor your food.
Chewing and savoring your food slowly will increase the satisfaction of your meal. If you eat while tasting your food thoroughly on the tip of your tongue, you will naturally increase the number of times you chew your food. This makes it easier to feel both satisfied and full. It is said that it takes about 20 minutes for signals to be transmitted from the stomach to the satiety center of the brain after eating. Depending on how you eat during those 20 minutes, you can prevent overeating and have a highly satisfying meal.
Practice eating smaller amounts of food little by little.
In order to eat less, you must, of course, reduce the amount of food you eat. If you reduce the amount of food you eat all at once, you will surely experience a reaction and the urge to eat more. Therefore, it is very important to reduce the amount of food you eat little by little in order to eat less.
Try skipping breakfast.
Many people are probably busy in the morning. Have you ever had the experience of unintentionally skipping breakfast because you didn’t have time to eat breakfast? If not, try to do it intentionally and consciously. As you actually try it, you will find that it is easier than you think. Of course, while your body doesn’t get used to it, you will feel hungry, but you can tolerate it quite well.
Aside from that, don’t put up with hunger. If you get a severe hunger before lunch, then don’t hold back and eat something. Forced endurance is not only counterproductive, but in the worst-case scenario, it may even make you feel ill. Therefore, if you feel hungry and can’t help it, don’t hold back and try to eat something.
Concentrate on something.
Concentrating on something is a very effective way to forget about hunger. For example, have you ever had the experience of forgetting to eat when you are engrossed or absorbed in something you enjoy? This is when you are immersed in something; you tend to forget about your appetite.
Exercise
Light exercise is also a great way to relax and “forget hunger”. Light exercise, such as walking or strolling, is sufficient. The important thing is to move your body. Above all, walking and moving your body is very pleasant.
Comments