7 ways to eat less and not to suffer from hunger

This is not a magic meal plan, but if you follow these simple rules, it will help you not to overeat. How many calories should I eat to lose weight easy?




Pre-feed yourself

Are you going to a restaurant? Half an hour before you are recommended to eat 200 kcal taking into account that your snack should contain at least 15 grams of protein - this way you will eat less later. Two good examples of the dishes you might eat are a cocktail made of protein serum or an apple with a piece of spicy cheese.

Stop before you feel full

Imagine a fuel gauge of your stomach. "0" means that you are dying of hunger, "10" indicates a full belly. Let your aim be "5-7" and try to never go below "3".

Chew

You have probably already heard that: you should chew each bite 40 times. Here's the scientific evidence behind that: in the course of an experiment men who followed this advice ate12% less than those who made about 12 movements of the jaw.

Eat as if you are a restaurant critic

Spend time to study the texture, taste and smell of the food. Think about where it came from and how it got to your table. This way you won't clear up your plate like a hoover. In addition, British scientists have found out that this creates pleasant memories that can help you to stay full for a little longer.

Plan trips to grocery store

Hungry shoppers tend to put more high-calorie foods in their trolleys and simply take more than they need. Therefore, it is best to buy food after breakfast on your weekend. If it won't do for you, just don't forget to have a snack before going to the store. It might also be a good idea to make a food list.

Buy new plates

In the US, the average size of the plates has increased over the last hundred years by 23%. No wonder an average American has gained weight since that time! Solution: buy a set of smaller plates. Remember that everything is quite relative: tiny portions look big in small plates.

Beware of portion sizes

You have to be attentive in restaurants, ask about the size of all "double", "big" and "super" foods - these portions, as you understand, are much bigger than those recommended by dietarians. If you have a soft spot for the American cuisine, remember: it is always better to order twice, than to get to the house on all fours.

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