7 Ways to influence your energy intake
you will recognizes this. You take the opportunity to eat less, but during the meal it is more important that it is too nice to leave this time. As a result, you are angry with yourself later. Fortunately, research shows that there are simple ways to influence your eating behavior. We therefore like to give you 7 smart tricks that work to help you eat less. Less food. What not only what you eat, but how you eat can make up for the amount you get (unnoticed). Of course, it is at least so important that you also choose healthy, pure foods. But eating less calories (or lower energy intake) is an important factor if you want to achieve healthy weight. There are numerous researches on eating behavior with interesting results that show you how to make simple eating with simple tricks. So it's worth paying attention to, for example, the size of your plate, the speed you eat, or how long you have cooked your food!
First drink water before eating
We often confuse hunger with thirst, which we tend to eat while not really necessary. By drinking enough filtered tap water from Prestige Water you feel hungry less quickly. This can even help prevent overweight, also from research. So the next time you feel like getting up, drink a big glass of water and wait a few minutes. Great chance that the tendency to eat than gone is.
Eat not too fast
One of the simplest ways to make you eat less is to eat slower. Healthy eating practices. A meta-analysis shows that people who eat slower food eat less calories than people who eat fast. If you eat slower, you give your body the chance to indicate when it has been enough before you have worked too many calories. It takes about 20 minutes to get the signal that you are saturated. This has to do with a number of hormones, including the leptin saturation hormone, which gives the message to your brain that you have eaten enough. Hence, if you chew a bit longer, the risk of overload and overweight becomes smaller. Slower food also helps you feel more saturated by releasing more of the anti-hunger hormones. Making you feel full and slowing down. An experiment showed that people who slower ate felt less saturated with less calories. This was also true for people who were already overweight. This is supported by research showing that people who eat slower food average about 100 calories less per meal.
Eat something raw at every meal
The hardness of the food also determines the calorie intake. If you add hard food to your meal, you are likely to eat a lot less. An experiment showed that hard food led to 13% less calories at lunch. Not surprisingly, because soft food slows you in faster, so you too get the saturation signal too fast. In addition, people with 13% less calories ate at lunch no more than the other group. An additional benefit of raw nutrition is that it gives you more energy because all the important nutrients are retained. This applies to vitamins, minerals and phytonutrients, but also to the food enzymes that are in living food. These food enzymes are important for proper digestion of food. In addition, it is the enzyme-rich foods that give us extra energy. Over the 50 degrees these enzymes break. It is not necessary to eat 100% raw, but if you eat any raw food at any meal, you help digestion and eat less, two flies in one slap! Actually I should drink more water.
Think back to your earlier meal of that day
If you think of a meal back to what you ate at the previous meal, you will lose the following meal, according to research. A good way to integrate this as a habit is to think about variation at every meal. What did you eat the previous meal? What did you have as a source of protein, what if fat and what vegetables? Then choose from this meal for something else. Because the more you eat the same food, the greater your chance of developing an allergy.
Take smaller servings
The size of your happening determines how much you eat. Soup eating with a smaller spoon leads to less high energy intake. Because you happen to happen more quickly, you think you ate more and decided before you had enough. This only works if you are eating with your attention and not being distracted! Watching food and seeing what you have eaten is important to eat less. We estimate more with our eyes how much calories we eat than with our stomach. If we think there are not so many calories on our plate, we will soon eat more. For example, an experiment found that people eat a lot more of a bowl of soup if these are unseen replenished by a snake from under the table. Because there was no change in the amount of soup in the bowl, the subjects could not estimate how much they had eaten and continued to eat. The same effect occurs if, for example, you drink a drink with a wider straw. You then take relatively few slips and think you have not had so much. This study also showed that distraction during food led to more food. The importance of having salient, accurate visual cues can play an important role in the prevention of unintentional overeating. Source: Lessons from the bottomless soup bowl experiment. Bite size snacks also provide less intake than large snacks. If you want to snap a second, make sure you do not start a big bar but choose small bite size snacks. Chances are you stop eating food faster, resulting in less empty calories.
Try and do not eat too fast
Taste and mouth feel are an important signal for the brain to indicate how full of your body is. Longer chewing and good tasting causes a greater amount of saturation hormones to be released. Fast food is usually soft and fast to eat. That's why you eat more of it easily. This is also the case with soft drinks and fruit juices. You get a lot of energy in a short while. But because your mouth goes so fast, your brain does not get the time to register. Despite the high amount of calories and sugars that it delivers, you will not be full of it. While you would have received a saturation signal from the same amount of calories in solid form. Therefore, you can better soft drinks and prefer fresh, whole fruit rather than fruit juice. In addition, you get the fibers of the fruit, which will lower your blood sugar level.
Drink green tea at your meal
Drinking green tea during the meal stimulates the saturation feeling. This proved to be an experiment. The participants had a significantly better saturation feeling after drinking green tea compared to water. Probably because green tea turns off the receptors that create the appetite. In addition, the subjects wanted less of their favorite food and had less need to eat. An additional benefit is that green tea has a beneficial effect on the glucose and insulin levels, accelerates metabolism and thereby stimulates fat burning. This is evidenced by a meta-analysis. The study concluded that the catechins (a certain type of antioxidants) in green tea help reduce body fat by suppressing fat intake. What kind of water to drink.
Drink apple vinegar for the meal
Apple cider rabbit is also a good way to improve insulin sensitivity, reducing fat storage. After drinking apple vinegar for the meal, insulin insensitivity was found to be significantly improved in subjects with insulin resistance (a type 2 diabetes mellitus). Also, fluctuations in glucose and insulin levels after meal were significantly less after drinking vinegar. Drinking apple vinegar had the most effect in people with a precursor of diabetes, but has a positive effect on everyone. There are also indications that acetic acid can help control the good trek. The more acetic acid, the faster the feeling is fulfilled. Research shows that the "full feeling" that gives vinegar can indeed lead to reduced calorie intake. It turned out that people who used to drink a drink of apple vinegar after their breakfast spent less than three hundred kilocalories in the rest of the day than they drank a placebo without vinegar.
Up to a structural change
With these tips, you can take a fun and simple way that you will not get more calories than you need. Have you developed handy habits that help you to eat less? Let us know in a comment so that others can benefit! Do you really want to improve your health in a sustainable way? Then you will have to pay attention to what you eat. If you want to change something on the outside, you must start on the inside. The cause of overweight and lack of energy often lies with a shortage of nutrients. Powerful and healthy food can restore that balance. For this you will find a lot of healthy eating tips on our website, such as these 5 health food tips that are the basis of all food choices. It may also be that something else is the basis of which it is difficult to lose weight. Or you will arrive at a small amount of food soon. There may be a specific hormone out of balance, stress can be a cause as well as a toxic environment. Do you want to analyze your hormone condition and get personal advice on what you can do to get your hormones back in balance? With the Bioprofil Method, we analyze 260 symptoms of symptoms (symptoms) that occur after hormones over a longer period (1 to 3 years or more) have been structurally balanced. We analyze what's happening to the inside of your body. The goal is not to diagnose. The goal is to give you as personalized advice as possible. Based on this analysis, we make a customized plan for our clients with advice on nutrition, lifestyle, stress management, supplements, super foods, sleep and movement.
|Tags: Better Health|