The easiest way to lose weight is exercising and eating less. But let’s face it. ‘Eat less’ is a task that’s easier said than done. Well not anymore! Research shows there now exist ways to train your brain to consume less food and stop eating when you are satisfied instead of getting stuffed. Here are 10 such simple tricks.

Eat an apple:
Besides keeping the doctor away, apples help promote a feeling of fullness. Eating the delicious fruit before a meal reduces the amount of food you actually end up consuming. Also, eating apples adds to the daily recommended fruits and vegetables portions essential for the body.

Use smaller utensils:
Research has established that when people use large bowls, plates and serving utensils they mostly end up overeating. Try downsizing your dinner plate to trick your eye and brain into eating less. Also, studies show that the difference between the cutlery and food helps people eat less.

Eat before leaving the house:
If you are planning on dining out, avoid the temptation of overeating by having a small snack before you leave the house. Also, once at the restaurant, start your dinner with a broth-based soup. Apart from being lower in calories than their creamy counterparts, they take the edge off your hunger. Hence, you won’t be ravenous and will make more rational decisions with your food options from the main course.

Mini meals:
This is a pretty well known fact and an important one at that. Experts advise eating five or six mini meals to help lower blood sugar levels and steer clear of out-of-control hunger.

Get rid of all distractions
Distracted eating can be equated to overeating. Multiple studies have found that you eat more when you are distracted by TV, movies, phones or games. Distractions not only make you eat more, but can even make you consume food you would normally avoid. So get away from your desk and take that lunch break someplace proper.

Eat a proper breakfast:
Having a king-size breakfast is the key to eating less throughout the day. A morning meal high in protein has been proven to suppress appetite and reduce subsequent eating throughout the day. So, skip the waffles and head to the omelet station instead.

Keep those snacks away:
Multiples studies have confirmed a simple rule: Less exposure your eyes, ears and nose have to food, the less likely you are to eat too many calories. Research has also demonstrated that the harder food is to get to (even if the extra effort is just removing a lid or walking to the cabinet), the less likely you are to gorge. So, to avoid mindless snacking keep those tempting goodies out of sight and healthy foods within easy reach.

Focus on liquids:
If you think you do not have hunger pangs drink a glass of water and wait a few minutes. Stay hydrated because it is common to confuse thirst with hunger. You can also cut down on your liquid calories by choosing taller glasses rather than shorter ones to give the impression of fuller content.

Crunch it
Crunchy foods that take a little time and effort to eat give your body a chance to recognize the feeling of fullness. Foods like corn on the cob, a crunchy salad or fish with bones force you to eat more slowly and help you to feel full quicker.

Keep a food journal:
Keeping a food diary is the best weight-loss tool because it’s been proved that those who kept track of their food lost twice as much weight as those who didn’t. Also writing down what you eat will encourage you to think about your food choices all day, mull over what you’ve already eaten and what you plan to later. This means you’ll make conscious choices more often and usually curb your calorie intake.

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