Your brain needs time to process that you’ve had enough to eat. faster eaters are more likely to gain weight than slower eaters (4Trusted Source). Fast eaters are also much more likely to be obese. To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
The typical food plate is larger today than it was a few decades ago. This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories ne study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average,
Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more .residents are more likely to weigh more than people who keep only a bowl of fruit visible
Eating fiber-rich foods may increase satiety, helping you feel fuller for longer. Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach
Drinking water can help you eat less and lose weight, especially if you drink it before a meal. One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake
Paying attention to what you eat may help you consume fewer calories. People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. People who were distracted at a meal ate 25% more calories at later meals
When it comes to health, people often neglect sleep and stress.A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Having these hormones fluctuate can increase your hunger and cravings for unhealthy food,
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One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods. ate fewer pretzels from red plates than from white or blue plates