You are alone or with your loved ones, maybe you are in a chat environment. Think back to the moment when you felt disconnected from the environment and then refocused. You see, you have finished all the plate in front of you. You don't realize you're eating because you remember the last time you put the first bite in your mouth.
Here are the solutions:
USE VISUAL EVIDENCES ABOUT WHAT YOU EAT
Studies show that the main reason for overeating is external signals rather than internal signals such as hunger and satiety in food orientations. reported to be taken into account. I wanted to share with you two studies on this subject.
In the first study, unlimited chicken wings were served to participants watching a televised sports event. While the tables and food residues of the first group were constantly cleaned, those of the second group were not cleaned. It was reported that the 2nd group participants who saw the remains/evidence of the consumed food consumed 34% less chicken wings compared to the other group.
In another study, the participants who were served unlimited soup were again divided into 2 groups. While the first group was served in bottomless bowls that would slowly refill while consuming soup, the second group was served in normal bowls and filled as they finished. As a result, it was reported that the group who drank soup with bottomless bowls consumed 73% more and did not feel full.
Needing visual evidence is a natural consequence of being human. Therefore, you can make your food intake more conscious by having visual cues around you about what you eat and how much you eat.
Choose SMALLER PACKAGES
Smaller packaging of consumed food provides a 25% reduction in the amount consumed. In a study describing this phenomenon known as the "portion size effect," participants were divided into two groups. While 200 M&Ms were given to the first group in a single package; The other group was given 10 M&M packs of 20. As a result, the consumption amount of the group given as a single package was found to be 33% higher.
USE SMALL PLATES
Researches have shown that people eat the food they serve themselves. It shows that they tend to consume 92% of the food. Therefore, you can make a significant difference in the amount of energy you receive by reducing the size of the plate you use in service. For example, choosing 24 cm dishes instead of 32 cm dishes provides a 27% reduction in food consumption.
REDUCE DIVERSITY
Increasing food variety in a meal increases total nutrient intake by 23%. The name of this phenomenon is "Sensory Toughness". Our senses tend to become numb when exposed many times to similar stimuli, such as the same taste. As diversity increases, this natural state of adaptation is delayed and we unconsciously consume more food.
Eat SLOW
As the speed of consuming food increases, taste/enjoyment of food and feeling of satiety decrease; the amount consumed increases. Studies show that it is healthy to finish a meal between 20-30 minutes. Thanks to this period, the body activates the satiety hormones and reminds you that you have eaten enough when you think about consuming the second portion.
The easy way to slow down may be to use your non-dominant hand while eating. In addition, chewing each bite thoroughly will also save you time while eating.
PAY ATTENTION TO "HEALTHY" FOODS
Foods that are portrayed as healthy due to smart marketing techniques may cause unconscious eating in some people. For example, a granola labeled "low-fat" on its packaging; It has only 10% lower caloric value than regular granola. A study compared the calorie intake of participants who ate at McDonald's and Subway. Participants in Subway, who were considered to be healthier as a result, were reported to have 34% more energy than they thought. In addition, since Subway thought their menu was healthy/low-calorie, the participants who ate here rewarded themselves with a cookie/potato chips.
PUT YOUR PLUG WHILE EATING
Eating distractedly; It causes you to eat faster, feel less full, and consume more food. It has been reported that individuals who eat while watching television consume 36% more food. In addition, the longer the program watched, the longer the The amount of sin consumption is also increasing unconsciously. Therefore, it is very important to stay away from television, radio, computer, telephone and similar distracting devices while eating, in terms of controlling the amount consumed.
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