How to Eat less Calories and not feel Hungry?
Obesity is ubiquitous in today’s culture. This issue is mostly the result of a decline in eating habits throughout time, as well as an increasingly crucial sedentary lifestyle. Many people use slimming diets to remove excess weight. Nonetheless, one of the most effective approaches to date is reducing daily quantities ingested. Reducing the quantity of calories delivered to the body without starving it is a feasible approach. This nutritional shift entails eating less, but more importantly, eating better. Concentrate on the reflexes you can use to eat less.
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How to eat less: To lose weight, you must relearn how to eat
One of the primary causes of weight gain is a bad diet. The atmosphere in which today’s society grows, emphasising manufactured items that are either overly fatty or too sweet, instinctively encourages individuals to eat more than they need.
This results in a significant surplus of calories, which, if not accompanied by physical exercise, end up being converted into fat and increasing body weight. Faced with these terrible eating habits, the topic of weight reduction is more prominent than ever in the field of dietetics.
If overeating inevitably leads to considerable weight gain, limiting the amount of food consumed on a daily basis might be good for weight reduction. This strategy, however, is far from evident, especially when the habit of consuming huge quantities at each meal has had ample time to take hold. The path to weight reduction is fraught with temptations and roadblocks, but nothing a smart food balance programme cannot overcome. Furthermore, you should be aware that lowering daily quantities does not necessarily imply deprivation of nutritious meals. On the contrary, for the best results, it is necessary to eat less, but more importantly, to eat better. This strategy allows you to satisfy your body’s demands while avoiding deficits, among other things.
Can the stomach shrink?
Conditioning yourself to eat less food than usual is a great way to shed extra pounds. The principle is simple: by reducing daily calorie intake, the body will be forced to draw energy from its fat reserves to perform its functions.
However, eating less should not be confused with intermittent fasting, which involves skipping meals .. Reducing your daily portions means eating reasonable amounts of quality, nutrient-dense foods. It’s about educating both the brain and the stomach. For information, you should know that getting used to eating less does not reduce the volume and size of the stomach. Indeed, it is an elastic muscle capable of stretching up to a certain limit, and this, depending on the quantity of food it receives.
By eating less, a person accustoms their body, brain and stomach to new eating behaviors. Thus, the body learns to be satisfied with a smaller quantity of food and emits a signal of satiety earlier, hence the impression of having a shrinking stomach.
Changing your diet: How to reduce the desire to eat?
Although it is also possible to make daily menus based on low-calorie foods , eating less is a more practical and less complicated solution to losing weight. To do this, all you have to do is follow a few basic dietary rules that aim to accustom the brain and the body to smaller daily portions. At first, it is important to know how to discern the need to eat out of hunger and the desire to eat out of pleasure or out of a need for comfort.
Snacking and compulsive eating are the enemies of a slimming diet. So, to hope to eat less, you must first know how to stop snackingand resist the small cravings that are sure to be felt during the day. There are many tips to overcome these sudden urges to eat:
- Chewing gum: scientific studies have shown that chewing gum can be helpful in fighting the urge to eat or snack. Indeed, this chewing stimulates the salivary glands and is perceived by the brain as food intake, thus creating a feeling of satisfaction without having to give in to any treat.
- Drink water: often, thirst can be perceived as a feeling of hunger. To avoid any skidding, it is advisable to drink a glass of water. Filling the stomach, water calms the urge to eat.
- Favor foods that are sources of protein and dietary fiber in the diet: these nutrients are excellent for promoting satiety. It is therefore important to regularly include lean proteins, fruits and vegetables in menus to limit snacking.
Tips: how to force yourself to eat less without being hungry?
The body is a set of mechanisms that adapts to all circumstances. If it is abundantly nourished, the body ends up considering the excess of food “normal”. Otherwise, if it is trained to become accustomed to reduced food quantities, the body and the brain end up adopting this behavior and functioning in accordance with it. To manage to eat less without starving the body, it is necessary to adopt some new eating habits intended to regulate the appetite. The process involves paying attention to one’s environment, choosing the right containers to use and, above all, balancing the diet to avoid any risk of nutritional deficiency.
Eat little and in small quantities: reduce portions
In principle, eating less consists of reducing the portions of food consumed. Although it seems hard at first, portion reduction is the most obvious and effective method to force yourself to eat less, without having to skip meals. There are several ways to do this:
- Use smaller plates, tupperware and bowls: according to a scientific study conducted in 2009 at Cornell University , the size of the plate greatly influences appetite and the amount of food to be ingested by the body. Therefore, the smaller the plate, the smaller the amount of food to swallow. This creates, among other things, a kind of visual illusion. Indeed, a small quantity of food served in a small dish is perceived by the brain as a normal quantity, in particular because of the size of the plate entirely occupied by the food. Served on a large plate, this same quantity seems insignificant and the brain will be tempted to fill the free space of the dish.
- Control the environment and ward off temptations: it is easier to resist the urge to refill if the serving plates are out of reach. Thus, it is advisable to leave them in the kitchen to avoid any slippage.
- Do not finish the contents of the plate: leaving leftovers on the plate is also a way to strive to eat less. To avoid waste, leftovers can be wrapped and set aside.
Eat well and slower: take your time by eating slowly
Appetite regulation is partly based on the time of ingestion. To eat less, it is important to know how to appreciate food and, therefore, to take your time during lunch. Indeed, taking between 20 to 30 minutes to finish your plate is more than enough to stimulate satiety and thus avoid refilling.
Have a healthy and satisfying snack
Sometimes it’s hard to resist snacking, the temptation is so strong. Rather than turning to foods that are too sweet or too fatty, it is advisable to opt for healthier alternatives for healthy snacking without the risk of weight gain . Fresh fruits, dried fruits, oilseeds, nuts and nuts, rich in dietary fiber, are among the best possible choices.
Reduce hunger with liquids
Water occupies a privileged place in this diet. Drinking plenty of water before starting a meal helps regulate the feeling of hunger and eat less. In addition, the glass of water can be replaced by a soup or a bowl of broth. In this way, the stomach becomes half full before the food has even begun its descent.
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Dietician Shivani Sikri - Best Indian Dietician
Shivani Sikri is an internationally renowned award-winning dietician, nutritionist, columnist, blogger, and nutrigenomics counsellor.
Dietician Shivani is best known as the co-founder of Nutri4Verve, her online clinic where she provides customised dietary and nutrition guidance to her clients. Sikri has been honoured with several accolades, including the Best Dietician in Delhi and the Sattva Iconic Wellness Award 2021. You can surely contact the best nutritionist for weight loss in India and across the globe.
After completing her Masters, Shivani Sikri further attained her POST GRADUATE DIPLOMA IN PUBLIC HEALTH AND NUTRITION (PGDPHN). Additionally, she also completed her POST GRADUATE DIPLOMA IN NUTRITION & CLINICAL DIETETICS.
To further enhance her knowledge and skill-set as a Nutritionist in the field, she had accomplished several Professional Certificates pertaining to – “Modern Lifestyle Diseases – Awareness and Prevention”, “Alcohol and its effects on health” and “HIV-AIDS – Awareness and Prevention”.
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Furthermore, She has also excelled in her Advance Course in “Nutrigenomics for Professionals in Nutrition” USA.
Also, Shivani Sikri is also a Certified Naturopath.
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