1. Eat in silence
Recent studies have shown that people who eat with the TV on or with music on, get carried away and eat more. Also with this kind of "entertainment" while eating is much more difficult to overcome the desire to eat something fat or sweet.
2. Take a short walk before you eat.
Scottish researchers have proven that getting outdoors before you eat reduces your hunger. That's because we get enough oxygen in our bodies. If you can't walk around for a while, take a few deep breaths or do simple exercises like squatting, bending and stretching.
3. Smell a mint, banana or apple before you eat.
A study conducted by American nutritionists showed that out of 3,000 people who participated in the test, those who inhaled the aroma of a banana, mint or apple before eating were the ones who ate less and lost weight faster.
4. Color also plays an important role.
Blue reduces appetite, but yellow, red and orange, on the contrary, stimulate it. Therefore, it will be useful to buy a blue tablecloth and cobalt tableware. For a holiday feast it is better to wear a blue dress, this will help you to eat less.
5. Go back to your childhood.
You definitely can't eat much out of a small bowl with a small spoon! So get yourself some baby dishes. So you'll get used to eating small portions. Only in no case do not take more!
6. Learn to listen to your body
Listen carefully to your body. Eat only when you really feel hungry and stop as soon as it is gone. Never eat "for company" or just because it's time for dinner or lunch.
7. Have fun with food.
Don't starve yourself or eat bad food. If you like sweets or fatty foods, keep them in your diet, but only in small amounts. Allow yourself to eat a little fried meat or a very small piece of cake, but only once a week. Choose for yourself recipes for delicious and healthy dishes and enjoy cooking. Especially consider vegetable salads with olive oil and seafood.
8. Normalize your sleep
For 15 years, American researchers followed 68,000 patients and found that people who sleep 5-6 hours a night are much more likely to be obese than those who devote 7-8 hours to sleep. So if you want to lose weight, go to bed earlier, but do not eat too much before going to bed.
9. Start counting your steps
We advise you to buy a device that measures the number of steps. Often this device is built into your cell phone or watch. Record how many steps you took during the day. If you are not engaged in sports, the recommended norm is 10,000 steps per day.
10. After you have finished eating, brush your teeth immediately.
Brush your teeth right after you finish eating. This will help you avoid the temptation to drink tea or have a snack before going to bed.