Control Your Appetite in 10 Steps!

Chew Gum

If you're shopping while hungry, pop a piece of sugar-free gum before heading to the aisles.
Chewing gum makes you feel less hungry and less drawn to junk food. By the time you finish shopping, you'll notice you've bought more healthy foods like vegetables and fewer high-calorie snacks like chips. 

Start with a Healthy Plate

If you're preparing food at home or at a buffet, start filling your plate with the healthiest options first — prioritize greens and vegetables, then meat and meat products. Research shows that the first foods people take at a buffet tend to be in large portions. So think twice before you fill your plate!

Pay Cash for Lunch

It's much easier to buy junk food and sweets with a card — paying with cash makes you stop and think twice. For example, when high school students were given cash to buy less healthy snacks like cookies, they were observed to think more carefully and opt for healthier choices instead.

Use a Blue Plate

Did you know that colors can affect how much you eat? Eating from red or orange plates increases your appetite. A blue plate, on the other hand, suppresses your appetite and helps you eat less.

Watch Out for Cooking Shows on TV!

If you're trying to lose weight and you're watching cooking shows on TV, you may find yourself craving snacks.
Studies have shown that people who watch cooking shows on TV consume more snacks like chocolate and candy.

The Importance of Small Bowls and Plates

The bigger the plate, the more you eat! At buffets, 52% of people use large serving plates and as a result eat 45% more food.

Think Again Before You Eat

When a sudden craving hits, drink a glass of water first and think it over. Fatigue or stress can cause you to lose control and feel a sudden urge to eat something. In such a situation, distract yourself with something else for 5–10 minutes and then check whether you still want to eat.

Keep Junk Food Out of Sight!

Store junk food like candy and chips somewhere out of sight. In one study, chocolate was placed on office workers' desks and 6 meters away from them. Those who had chocolate on their desks ate 48% more chocolate, while those whose chocolate was placed in their desk drawers ate 25% less than those who had it on their desks.

 

Always Order the 'Small' Size

Even if you're full — or even if the food doesn't taste great — large portions can still tempt you! In one study, moviegoers were given free fresh and stale popcorn in medium and large sizes. People consumed 45% more large-size popcorn than medium-size popcorn. Those who received stale popcorn still consumed 33% more of the large size compared to the medium size.

Eat Slowly and Drink Water!

Take small bites and chew slowly — this way you'll feel full before overeating, and your food will be digested much more comfortably. Don't forget to drink 2 glasses of water before meals in particular.

These small steps will be key to helping you lose weight and feel better about yourself.
 

Merve TIGLI CINAR