We have always maintained that in order to lose weight it is important to create a calorie deficit and in order for such low calorie consumption to occur, great importance should be attached to diet. Exercise is also an important aspect that speeds up the whole weight loss process. However, consider the huge percentage gap between what can be achieved through diet alone and what can only be achieved through exercise. Our bodies require a minimal amount of calories to do its daily activities, from maintaining core temperature to digesting and breathing. But when there is an excess of calories more than the body can actually burn, any extra calories are converted into fat molecules and stored as subcutaneous and visceral fat. Over time, excess calories would lead to weight gain. Many people believe that exercising the body can help them lose weight. However, the formula that works is, “Exercise the brain, not the body.” Overeating, stress, emotional eating, binge eating, home cooking, poor eating habits are the top causes of weight gain and obesity, with direct links to stimulation by the brain. Some people find it extremely difficult to gain control over hunger pangs and frequent snacking, and it’s no longer just about willpower. The trick is to train the brain to eat less without going into starvation mode. In this post, we list amazing ways you can get your brain to eat less so you can run into a calorie deficit and burn stored fat for energy, resulting in weight loss.
1. Plan meals ahead: Following a healthy weight loss diet like the Rati Beauty app can help you stay away from unhealthy foods. With weekly diets readily available, you can always plan your next meal in advance and there is little room for unhealthy foods and junk foods. This way, you can slowly wean yourself from unhealthy eating habits.
2. Eat food on red plates: There’s been a lot of research that diners tend to eat less when food is served on red plates, isn’t that amazing? If you want to eat less, buy red plates now.
3. Eat from a bowl and hold it in your hands: When you are eating from a small bowl, your brain is fooling your brain that you have a lot to eat, and the weight of the bowl in your hands makes you believe that you are plenty in the bowl so that a smaller serving will fill you up.
4. Eat on small plates and spoons: If you don’t like the idea of eating out of a bowl, using smaller plates and spoons to eat would convince your brain that you are eating more than usual.
5. Eating without distractions: One of the prerequisites for mindful eating – eat without distractions, i.e. turn off the TV, keep the phone off and eat in peace so that you can keep the fork away as soon as the satiety hormone sets in and spoon, to avoid consuming additional calories. Eat in peace without the distraction and enjoy every bite so the brain feels fuller with the optimal amount of calories without having to overeat.
6. Imagine eating your guilty food: this simple trick can curb your appetite for high-calorie guilt (like chocolates, red velvet cakes, pizza) that you cannot have on a weight loss diet. When the craving hits hard, just close your eyes and imagine that you are actually eating the food and in a few minutes the craving will go away! This is because the brain reacts and releases dopamine (neurotransmitter associated with satiety and pleasure) when it imagines the food you like to eat and makes the cravings go away.
7. Clean Unhealthy Foods from the Kitchen and Fridge: The “out of sight, out of mind” concept comes into play when replacing unhealthy and processed foods with healthy and whole foods in the kitchen, fridge and pantry. If you can’t see it, you wouldn’t be eating it.
8. Eat a high protein snack before each meal: Don’t forget to treat yourself to a high protein snack like a handful of nuts, a cup of Greek yogurt, or even a small bowl of oats with a pinch of chia seeds to get a good dose before a big meal Protein to keep hunger hormones low and satiety hormones high.
9. Make foods presentable: In some recent studies, if you were to creatively and beautifully coat vegetables and salads, you’d be more likely to have fun and actually look forward to eating those healthy foods that would keep you calorie deficient.
10. Cut the food into smaller pieces: Researchers have found that breaking up or cutting food into smaller pieces causes the brain to eat slowly so that you have enough time to get clues about the satiety hormone “leptin”, that only takes about 20 minutes. Practicing this technique can help you feel full with less food.
I hope these tips will help you stay on track with healthy eating and avoid unnecessary snacking and binge eating.
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