In this article, I will share with you 2 easy ways to start eating less without really testing your self-control
Switch your plates.
Our surroundings directly affect our eating habits according to gastrophysics. The weight of your silverware, and the shape, size, and color of your plate, all of this can determine how much food you will eat.
Therefore, you should throw out all of your oversized plates and get yourself some smaller ones. Because the same amount of food looks different on a large plate, than it does on a small plate. If you put a small portion on a large plate, your mind will tell you that it’s not enough, and you will probably add to it until the plate is full. This can lead to overeating.
But if you put the same size portion on a small plate, the food will appear bigger, so you will end up eating less or just enough to satisfy your hunger. In other words, if you switch from 12-inch plates to 10-inch plates, you will decrease your calorie intake by 22%. This difference in size perception is called the Delboeuf Illusion.
Pick the right color
Apart from the size of the plate, the colors also plays a big role too. And in order to lose weight, you need to pick plates that contrast with your food the most. Take for example, you have a white plate and a red plate and you need to serve pasta pre-mixed with white alfredo sauce and red tomato sauce. If you put white sauce on a white plate, you will probably overserve. This is because the colors blend in together and the portion doesn't appear that large. But if you put white sauce on a red plate, the contrast will be more apparent and you won't serve as much.
It might be a good idea to change the color of your dining table, but if that's not possible, changing the color of the tablecloth may help you reach the desired contrast as well. If you want to go one step further, choose red plates as this color is considered to be an appetite suppressant.
Drink water before eatingYou should also drinking at least one full glass of water or better, 2 before every meal. Water will fill your stomach and you will probably eat a smaller portion. Drinking 0.5 L of water also helps you burn about 30% more calories, an hour after intake.
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