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Sciatica and overweight: more tips to try SCIATICA AND OVERWEIGHT: MORE TIPS TO TRY
There are also numerous 'tricks', psychological or otherwise, that you can use to good effect to help you feel less hungry or make a smaller portion of food just as satisfying as a larger one. Researchers have found that the following ideas work well for most people, enabling them to adhere more easily to a restricted diet:
Drink a full glass of water half an hour or so before every main meal. The water makes you feel fuller when you begin to eat, so reducing your appetite.
Serve your food on plates smaller than those you normally use. The smaller plate will make a slimmer's portion appear bigger than it really is, so deceiving your brain into believing that you're having a larger meal than you are. Extending the same principle, try eating with a cocktail fork. This will force you into eating more slowly - the more slowly you eat, the more filling the food will seem to be.
Another useful 'psychological' tip in the same vein is to select food that is low in calories but which takes up a lot of room on your plate. Studies have shown that we eat what looks like the amount of food we think we want, subconsciously judging portions by the space they occupy. This means that choosing low-calorie foods, such as salads, that fill a lot of space on your plate can provide you with the illusion that you're eating more.
Perhaps a rather extreme tip, but one that he swears is truly most effective, comes from an American slimming expert who suggests that you can make yourself eat less by making your food look unattractive by shining a green light on it.
Some more eminently practical suggestions that you can use to train yourself to eat less:
Much as you may hate to throw away good food, do not save leftovers from meals. Stashing away leftovers in the fridge, say the experts, is unconscious plotting to provide yourself with snacks between meals.
Keep foods that are low in calories in easily accessible places in your cupboards or fridge while placing high-calorie foods where they're difficult to get to.
In so far as this is practicable, eat alone instead of in the company of others. Studies have determined that people eating on their own consume fewer calories on the average than those having a meal as part of a group. Additionally, those eating alone also spent less time at the table, thereby reducing the length of time during which they could have been tempted into having an extra helping.
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