1. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.
2.
Add 10 percent to the amount of daily calories you think you’re eating. If you think you’re consuming 1,700
calories a day and don’t understand why you’re not losing weight, add another
170 calories to your guesstimate. Chances are, the new number is more accurate.
Adjust your eating habits accordingly.
3. Stare at the color blue. There’s a good reason you won’t see many fast-food
restaurants decorated in blue: it functions as an appetite suppressant. So
serve up dinner on blue plates, dress in blue while you eat, and cover your
table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your
dining areas. Studies find they encourage eating.
4. Eat in front of mirrors and you’ll lose weight.
One study found that eating in front of mirrors slashed the amount
people ate by nearly one-third. Having to look yourself in the eye
reflects back some of your own inner standards and goals, and reminds
you of why you’re trying to lose weight in the first place.
5. Put your fork or spoon down between every bite.
At the table, sip water frequently. Intersperse your eating with stories
for your dining partner of the amusing things that happened during your
day. Your brain lags your stomach by about 20 minutes when it comes to
satiety (fullness) signals. If you eat slowly enough, your brain will
catch up to tell you that you are no longer in need of food.
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