From the “egg and wine diet” to “paint your nails a bright color to distract from cravings,” not a week seems to go by without a weird and wonderful tip that claims to help us lose weight. The latest comes from China’s Shaanxi Normal University, which found that cutting your food into small pieces and arranging them on your plate helps you eat less.
Of course, we all know that the real answer to losing weight is simply to eat less and exercise more. But finding the self-control to do the former isn’t always easy.
So here’s top nutritionist Nishtha Patel of The Gut Expert (thegutexpert.com), who has helped hundreds of people manage their weight and improve their overall health, looks at the science-backed hacks that don’t require willpower and the They really fool the brain and body into eating less when used along with a healthy diet and exercise program. Bring on the “no diet diets”. . .
From the “egg and wine diet” to “paint your nails a bright color to distract from cravings,” not a week seems to go by without a weird and wonderful tip that claims to help us lose weight ( File image of a sleeping woman).
GIVE FOOD THE HACK
So, does simply chopping food into small pieces and artfully arranging it on the plate, as the latest research out of China suggest, actually work?
It might sound too good to be true, but when people looked at pictures that showed chocolate as a solid bar and then sliced into varying amounts, they believed the plates with chunks scattered about contained more chocolate.
“A larger number (of pieces) increases the perception of overall serving size,” the researchers said. Basically, when your brain thinks more food is available, you’re more conscious of how much you’re eating.
So much weight management is psychological, and feeling like you’re getting “more bang for your buck” leads to a feeling of much greater post-meal satisfaction. That’s because our brains are wired to recognize visual cues when it comes to food, and we tend to judge quantity based on how much space it takes up on our plate, rather than its actual weight or volume .
The latest comes from China’s Shaanxi Normal University, which found that cutting your food into small pieces and arranging them on your plate helps you eat less (file image).
So much weight management is psychological, and feeling like you’re getting “more bang for your buck” leads to a feeling of much greater post-meal satisfaction (file image)
OK, it sounds ridiculous — most of us don’t want to feel like we’re at a doll’s tea party every night — but there’s a chance that wielding a shrunken spoon or fork might help manage portion control, one of the Keys to Successful Weight Loss Management.
USE AN DECORATIVE PLATE
We’ve all been to restaurants where your tiny, expensive main course gets lost on a huge, elegant plate and it’s gone in two bites. Luckily, the reverse approach means you’ll spend longer eating and feel fuller afterwards. If you’re using a small side plate, about 6 inches in diameter, a smaller portion will appear just as filling as a large one on a regular plate.
A meta-study published in the Journal of the Association for Consumer Research (which brings together 56 other studies) found that cutting plate size in half led to a 30 percent reduction in consumption on average. This works best when guests serve themselves – so a smaller plate means they choose a smaller portion instead of piling it up.
We often just wolf down our food without thinking, so believing there is enough to eat can help you take a more mindful approach. I often tell my customers to focus on enjoying the smell, taste and texture of each bite. The slower we eat, the more we chew and the less we put away.
SHRINK YOUR CUTLERY
Bear with me, but eating off a blue plate can help control your appetite. Just as fast-food restaurants use colors like red and yellow to get customers to eat faster, blue has been shown to slow our food intake and have a calming effect on the mind and body
The perfect table decoration for this small plate? Small cutlery to match.
OK, it sounds ridiculous — most of us don’t want to feel like we’re at a doll’s tea party every night — but there’s a chance that wielding a shrunken spoon or fork might help manage portion control, one of the Keys to Successful Weight Loss Management.
Elizabeth Hurley is apparently a fan of this brain hack. And she could be onto something. A study published by Cambridge University Press found that people ate 8 percent less when using a small spoon for porridge, although spoon size had no effect on appetite. There is no high tech science involved; The reduction is probably due to the sheer practical difficulty of eating that much with a teaspoon!
Further studies have shown that smaller cutlery means smaller bites, meaning people are more likely to recognize when they’re full.
Most of us have no idea how much we eat at mealtimes, but small utensils force us to eat more carefully, which means you’re more likely to feel full. Big cutlery leads to bigger, faster bites.
EAT FROM A BLUE PLATE
Bear with me, but eating off a blue plate can help control your appetite. Just as fast-food restaurants use colors like red and yellow to get customers to eat faster, blue has been shown to slow our food intake and have a calming effect on the mind and body.
A study published in the journal Appetite found that people using a blue plate ate less food than those consuming it from a white or red plate. Researchers believe this is because blue is not associated with the colors of desirable foods and does not induce appetite.
Another study found that people tended to eat less when the color of the food was in stark contrast to their plate. Pasta on a white plate will show less contrast, while on a dark plate it will show up better and you’ll be more aware of the amount you’re eating.
The effect of plate color is likely to be relatively small – portion size will have a much greater impact on calorie intake. But it’s easy to try.
SNACK some MINT
According to a number of studies, sniffing a bunch of mint or a drop of peppermint oil before a meal can reduce appetite and cravings for sweet, fatty foods.
The idea of ”time restricted dieting” or intermittent fasting is gaining ground and appears to be effective for many.
In one study, participants were asked not to make any dietary changes other than sniffing mint before eating. After six months, they reported a 50 percent drop in cravings, less snacking, and about 15 pounds more than the control group.
Bubbling water fools your stomach
It’s a simple trick, but drinking a glass of sparkling water before a meal can give you a feeling of fullness and a temporary feeling of fullness that can help you eat less during a meal.
A study from the University of Hyogo, Japan, supports the notion that carbonated water can produce a significant, albeit short-term, “satiation” effect.
Carbonated water also helps food stay in the stomach longer, which increases feelings of fullness. It’s a useful tip if you have trouble telling when you’re full and tend to eat more than you need to.
However, this should only be used when you need to boost your willpower quickly, as drinking too much carbonated water can cause discomfort. Drink carbonated water in moderation and learn to listen to your body’s signals of hunger and fullness by eating slowly and managing portion sizes.
Another study discovered that peppermint oil affects the brain’s hypothalamus, which controls satiety and promotes the release of the hormone leptin, an appetite suppressant, and also inhibits the production of ghrelin, the hunger hormone. Mint also contains menthol, which has a calming effect on the body.
Sniffing a few drops of oil before eating burger and fries doesn’t mean the pounds will shed, but as a natural appetite suppressant, it can be a helpful tool. Try drinking a cup of mint tea before you eat, or shake a few drops of the oil onto a tissue and inhale. Just put down the After Eights.
EAT WITHIN 8 HOURS
The idea of ”time restricted dieting” or intermittent fasting is gaining ground and appears to be effective for many.
Research is still in its early stages, but some studies are already suggesting it’s beneficial for weight loss. Of course, by limiting the amount of time you have to eat each day, you’ll be consuming fewer calories overall. There’s also research that suggests an eight-hour window, typically between 10 a.m. and 6 p.m., gives your body time to digest what you’ve eaten.
A small study recently published in JAMA Internal Medicine found that fasting for 8 hours can help with weight loss, lower blood pressure and improve mood. The fasting group lost 50 percent more weight than the control group, although more large-scale research is needed.
Be warned, however, the quality of the food you eat during your eating window matters. It has worked wonders for some of my clients but not for others who feel like they can eat whatever they want during this time.
I advise checking with your doctor before beginning the fast, and anyone with a history of eating disorders, or who is pregnant or breastfeeding, should avoid it.
GO VEG FIRST
Omnivores are often used to tackling the main event – meat or fish – first and then moving on to the vegetables. But starting a meal with a shot of veggies can help you feel fuller overall and, better yet, lead to a reduction in overall calorie intake, since veggies tend to be high in filling fiber, water, and nutrients while being relatively low in calories is.
But don’t just serve yourself a plate of carrots, peas, and broccoli. It’s important to include protein in your meals as it takes longer to digest than carbohydrates and can help regulate appetite hormones hours after eating.
A study published by the American Dietetic Association found that eating a light salad before your main course reduced calorie expenditure by up to 12 percent. Or try a starter of roasted vegetables or vegetable soup, then protein and a small portion of carbs for the main course – you may feel full sooner.
We’ve all been to restaurants where your tiny, expensive main course gets lost on a huge, elegant plate and it’s gone in two bites. Luckily, the reverse approach means you’ll spend longer eating and feel fuller afterwards
THE FRIDGE MIRROR
The idea is that looking at yourself before you eat can remind you of what you want to look like in the future and snap you out of the “trance” that mindless eating can get you into.
A study in the Journal of Consumer Research found that people who had a mirror on their fridge tended to choose healthier foods and ate less overall.
The researchers say it serves as a reminder of the person’s weight-loss goals and self-image: Looking at your body in the mirror before reaching for a snack can lead to a moment of self-reflection (literally!) and help curb impulsiveness eating.
Don’t do this if you tend to beat yourself up or criticize your looks – tips that make you feel worse are never worth trying.
SLEEP ON YOUR LEFT SIDE
Work doesn’t stop after you eat – you can also boost your digestion while you sleep. There is compelling evidence that sleeping on your left side can improve your digestion. Thanks to our asymmetric organs, gravity helps move food waste through the colon. Basically, it helps you stay regular and increases the likelihood of needing 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 back increases your risk of heartburn. The researchers hypothesized that sleeping on the left side meant the stomach was lower than the esophagus, preventing acid from traveling up through the esophageal sphincter and causing pain.
I would also advise not eating at least two hours before bed and avoiding flammable alcohol and caffeine at night to give the gut a chance to properly digest food.
As I said: Flic Everett