If you eat food hastily and quickly, your brain cannot recognize the feeling of fullness in time. This is because it takes about 15 to 20 minutes for the brain to send the message. Therefore, on busy days, it is helpful to plan ahead. For example, prepare healthy snacks such as half an apple with whole grain bread. If there is no time for a proper meal, making a salad at home with fresh ingredients is also a good option. Additionally, eat small bites slowly. Helping the brain recognize fullness can prevent overeating.
Eating loudly in front of the screen
Having a habit of eating while watching your favorite TV programs or working on the computer can increase waist circumference. Because you cannot fully taste the food and eat, it may reduce the enjoyment of the meal. Here are some tips to help break the bad habit of doing other tasks while eating. When eating, sit at the dining table. Do not eat in front of the TV or computer screen. Additionally, if possible, create a designated space for eating in a place where you cannot watch TV or work on the computer.
◆ Frequently dine out with people
According to related research, people burn more calories when eating with others than when eating alone. When dining with others, they tend to be distracted by conversations and enjoyable times, paying less attention to the food. Additionally, at social gatherings, there is a higher likelihood of ordering high-calorie menus or drinking high-calorie alcoholic beverages. Moreover, consuming alcohol can impair awareness of how much one is eating. It is important to strive for a balanced diet of proteins, carbohydrates, and fats.
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◆ Solving stress through eating
In stressful situations, people tend to seek sweet ice cream or salty potato chips. However, doing so does not improve their mood. It only leads to weight gain. Eating high-calorie foods when stressed raises blood sugar levels. When insulin production increases, it can send a message to the body to store fat rather than burn it. Find other ways to relieve stress instead of food. For example, listen to music or talk with close friends.
◆ Eating food served in a large bowl
According to related research, the size of plates or bowls used for eating can influence intake. Placing food on a larger dish makes the food appear smaller. This can lead to feeling like you have eaten less, increasing the likelihood of eating more. Using a smaller plate makes the food look abundant, which can satisfy even with a smaller amount. If you want to reduce calorie intake, it is better to use smaller bowls. Choose calm colors such as blue, green, or brown for the bowls. Red, orange, and yellow are bright colors that stimulate appetite.
◆ Eating convenience food while moving
Eating while moving can lead to weight gain. In a busy lifestyle, people often enjoy quick and convenient foods, but most of these are not healthy choices. In particular, fast food contains large amounts of fats and sugars associated with obesity, diabetes, and heart disease. Eating while moving increases the stress hormone cortisol, which promotes weight gain in areas such as the waist and abdomen.
