My brain is my enemy: how to deceive yourself and start losing weight

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

About why it is worth dividing restaurant portions in half, why put a fork on the table after each bite, and how to stop pouncing on your favorite desserts like the last time.

Our brain is the biggest egoist in the world. He is lazy, afraid of discomfort and thinks only of himself. It is because of his whims that we spend our evenings on the couch watching TV shows, gobbling up muffins and ice cream. Luckily for us, the brain can be easily tricked.

1. Use small dishes

The same portion of food in a large and small plate is perceived differently by the brain. Small dishes create the illusion of abundance, and the brain happily accepts deception at face value. But your stomach won't feel the difference, so get used to using small plates.

2. Put the fork on the table

The main thing in food is awareness. We have forgotten how to eat in silence, alone with food. And our brain has forgotten how to say "stop" in time. Make it a rule to eat slowly and with concentration. Put a serving of food in your mouth, set the fork aside, and chew slowly. Try to smell and taste the food and its texture.

After chewing food, do not rush to reach for the fork again. Wait a couple of seconds for the signal from the stomach to go to the brain. This way, you will not only make your food intake more mindful, but you will also be able to save yourself from overeating.

3. Don't get distracted

An important rule that everyone has forgotten: do not eat in front of a computer or TV. When you are distracted from eating, the process becomes unconscious, and the brain does not control the feeling of satiety. In addition, food is more enjoyable in a quiet environment than in a noisy one.

4. Make a snack plan

Snack is no less important meal than breakfast, if it is deliberate. We usually do this on the go or while we are busy with something. The only thing this habit will lead to is being overweight. Make a meal plan and include a snack. As soon as you feel hungry, tell yourself: "I will definitely eat, but only at a strictly allotted time."

5. Drink plenty of water

Since we are accustomed to doing without water, the body has learned to extract it from food. Can you guess where this leads? More often than not, we confuse hunger with thirst. Next time you feel a little hungry, drink a glass of water. If the urge to eat persists, so be it, feed yourself.

6. Wrap the food with you

Get in the habit of splitting a serving in a cafe or restaurant and taking half with you. Just do it before you start eating, otherwise you won't stop. Ask the waiter to bring the container and immediately put half of the serving in it. So you will not be tormented by your conscience because you have not eaten, and your body will receive as much food as it needs.

7. Sometimes you can cheat

Limiting yourself to your favorite snacks or desserts is very difficult. Moreover, during a diet, your body is already experiencing severe stress. Allow yourself a little sweet, but don't do it at home. It is necessary to break the chain "home - food - pleasure".

If you feel like ice cream, go to the nearest café and order a couple of scoops. So your brain will not associate food with home, and you will check how much you want sweet, that you are ready to go outside.

8. Set realistic goals

You won't be able to lose 30 kg in three months - unless, of course, you want to stay healthy. Don't judge success by the size of your clothes. Better set yourself a goal to get rid of bad habits, start eating right and take care of your body. It is a long and arduous journey. Large-scale goals can make him get off. Take your time, take small steps, and when you look back, you will see how much you have achieved.