From the “egg and wine diet” to the “paint your nails bright colors to distract you” diet, it seems like there isn't a week without some weird and wonderful tip claiming to help us lose weight.
The latest comes from Shaanxi Normal University in China, which found that cutting food into smaller pieces and spreading them out on your plate can help you eat less.
Of course, we all know that the real answer to losing weight is to eat less and move more.
But finding the self-control to do the former isn't always easy.
So Nishtha Patel, top nutritional therapist at The Gut Expert (thegutexpert.com), who has helped hundreds of people manage their weight and improve their overall health, examines science-backed techniques that don't require willpower , these tips can really trick your weight When used in conjunction with a healthy eating and exercise regime, the brain and body will eat less. Bring on the “no-diet diet.” . .
chop food
So, as new research from China suggests, does simply slicing food into small pieces and strategically placing them around your plate really work?
It sounds too good to be true, but when people see pictures showing the chocolate as a solid chocolate block that is then cut into different sizes, they believe that the plates that are strewn with chunks of chocolate contain more chocolate.
“More (chunks) increased the perception of overall portion size,” the researchers said.
Basically, if your brain thinks more food is available, you'll be more aware of how much you're eating.
So much weight management is psychological, and the feeling that you're getting “bang for your buck” translates into greater post-meal satisfaction.
That's because our brains are wired to pick up visual cues when it comes to food, and we tend to judge quantities based on how much space it takes up on the plate, rather than its true weight or volume.
use small plates
We've all been to restaurants where your small, expensive entrée is dropped off on a giant, elegant plate and eaten in two bites.
Fortunately, taking the opposite approach means you'll take longer to eat and feel fuller later.
Using a small side plate about 6 inches in diameter will make smaller portions look as full as large portions on a regular plate.
A meta-study (pooling 56 other studies) published in the Journal of the Association for Consumer Research found that cutting plate size in half reduced consumption by an average of 30%.
This works best if diners are serving themselves – so smaller plates mean they'll choose smaller portions rather than pile them high.
We often gobble up food without thinking, so trusting that there is enough can help you adopt a more mindful approach.
I often tell my clients to focus on enjoying the smell, taste and texture of each bite. The slower we eat, the more we chew, the less we tend to put.
shrink your cutlery
The perfect table setting for that small plate? Matching small cutlery.
Okay, this sounds ridiculous—most of us don't want to feel like we're at a doll's tea party every night—but using a smaller spoon or fork may help with portion control, one of the keys to successful weight loss management.
Elizabeth Hurley is clearly a fan of this kind of brainstorming. She might be on to something.
A study published by Cambridge University Press found that when people used smaller spoons to cook porridge, they ate 8% less, although spoon size had no effect on appetite.
No high-tech science involved; the reduction may be due to the practical difficulty of eating that much with a teaspoon!
Further research showed that smaller utensils meant smaller bites, which meant people were more likely to recognize when they were full.
Most of us don't know how much we're eating at a meal, but small utensils force us to eat more carefully, which means you're more likely to feel satisfied.
Large utensils result in larger, faster bites.
eat from blue plate
Be patient, but eating from a blue plate can help control your appetite.
Just like fast food restaurants use colors like red and yellow to get customers to eat faster, blue has been shown to slow down our food intake and have a calming effect on the mind and body.
A study published in the journal Appetite found that people who used blue plates ate less than those who used white or red plates.
The researchers believe this is because blue is not associated with the color of desirable foods, nor does it trigger appetite.
Another study found that people tended to eat less when the color of the food contrasted strongly with their plate.
Pasta on a white plate has less contrast, while pasta on a darker plate has better contrast, so you're more aware of how much you're eating.
Plate color may have relatively little effect — portion size has a much greater effect on calorie intake. But it's easy to try.
sniff a bouquet of peppermint
According to numerous studies, sniffing a bunch of peppermint or a drop of peppermint oil before eating can reduce appetite and cravings for sweet, fatty foods.
In one study, participants were asked to make no dietary changes other than to smell peppermint before eating.
After six months, they reported a 50% reduction in their snack cravings, snacking less often and losing about 6.8kg more than the control group.
Another study found that peppermint oil affects the brain's hypothalamus, which is responsible for managing satiety and promoting the release of the hormone leptin, an appetite suppressant, and inhibits production of the hunger hormone ghrelin.
Peppermint also contains menthol, which has a soothing effect on the body.
Sniffing a few drops of oil before eating a burger and fries doesn't mean you'll lose weight, but as a natural appetite suppressant, it can be a useful tool.
Try drinking a cup of peppermint tea before eating, or shaking a few drops of the oil onto a paper towel and inhaling.
Just dismiss After Eights.
eat within 8 hours
The idea of ​​”time-restricted feeding,” or intermittent fasting, is growing in popularity, and for many people, it does seem to work.
Research is in its early stages, but some studies have shown its weight loss benefits.
By limiting the times each day you have to eat, you will naturally consume fewer calories.
There's also research showing that there's an eight-hour window, typically between 10 a.m. and 6 p.m., that allows your body time to digest what you eat.
A small study recently published in JAMA Internal Medicine found that fasting for eight hours can help you lose weight, lower your blood pressure and improve your mood.
The fasting group lost 50 percent more body weight than the control group, though larger studies are needed on this. Note, though, that the quality of the food you eat during your eating window does matter.
For some of my clients it worked wonders, but not for those who felt like they could eat whatever they wanted during that time.
I recommend consulting a doctor before starting a fast, and anyone with a history of eating disorders, pregnant or breastfeeding should avoid fasting.
vegetarian first
Omnivores are usually in the habit of tackling the main event first — meat or fish — and vegetables later.
But starting your meal with a little vegetable can help you feel fuller overall and, better yet, reduce your overall calorie intake, since vegetables tend to be high in fiber, water, and nutrients while being relatively low in calories.
But don't treat yourself to a plate of carrots, peas, and broccoli.
Including protein in your meals is important because it takes longer to digest than carbohydrates and can help regulate appetite hormones for hours after eating. Research published by the American Dietetic Association found that eating a light salad before the main course can reduce calorie consumption by up to 12%.
Or try roasted vegetables or vegetable soup as an appetizer, followed by a main meal of protein and a few carbs—you'll likely feel satisfied sooner.
refrigerator mirror
The idea is that looking at yourself before you eat can remind you of how you want to look in the future and get you out of the “trance” you might be in while eating.
A study in the Journal of Consumer Research found that people who have a mirror in their refrigerator tend to make healthier food choices and eat less overall.
It can serve as a reminder of weight loss goals and self-image, researchers say: Looking in the mirror before reaching for a snack can prompt self-reflection (literally!) and help curb the urge to eat.
If you tend to blame yourself or criticize your appearance, don't do it—tricks that make you feel worse about yourself are never worth trying.
sleep on your left
Work doesn't stop after meals—you can boost digestion while you sleep.
There is compelling evidence that sleeping on your left side improves digestion.
Due to the asymmetry of our organs, gravity will help food waste pass through the colon.
Basically, it helps you maintain regularity and increases the chances that you'll need to go to the bathroom in the morning!
A study published by the American College of Gastroenterology found that lying on your right side or your back increases your risk of heartburn.
The researchers speculate that sleeping on the left side means the stomach is lower than the esophagus, so stomach acid can't move up through the esophageal sphincter and cause pain.
I also recommend not eating at least two hours before bed, and avoiding inflammation-causing alcohol and caffeine in the evening to give your gut a chance to properly digest your food.
