How To Eat Less
Don’t take extreme measure to lose weight. There are easy and simple ways to eat less, writes Kasmiah Mustapha.
1. Eat protein for breakfast.
Take eggs on toast or cornflakes with milk for breakfast. Studies have shown that a high-protein breakfast daily decreases hunger until lunch. Protein also has a high degree of satiety and satisfaction, and leads to lower calorie intake at lunch and dinner.
2. Drink more water.
Studies found that obese dieters who drank two glasses of water before each meal lost 2kg more than a group of dieters who didn’t increase their water intake. It is also found that drinking one glass of water immediately before a meal helps people eat less and still feel just as satisfied after the meal.
3. Smaller portions.
Lose weight by having smaller portions, especially when it comes to food high in fat and sugar. Eating smaller portions will help you stay full longer and reduce snacking. Research has found that people who eat only two to three large meals per day are much more likely to become overweight than those who eat more frequent but smaller meals.
4. Eat slowly.
Chew your food slowly because it will lead you to eat less. Experts say it can take as long as 20 minutes before your stomach tells the brain to initiate satiety response. When you eat slowly, within the 20 minutes, you eat less food and your brain will tell you that you are full.
5. Fruit before meals.
People usually eat fruit after a meal. But the best way to ensure we eat less is to eat fruit at least 30 minutes before meals. The fibre in the fruit will lead you to feel full longer as fibre slows down digestion. It also helps block the absorption of fat and cholesterol. If you eat meals on an empty stomach, you tend to overeat.
by Kasmiah Mustapha.
Read more @ : TOP PICKS: How to eat less – Health – New Straits Times http://www.nst.com.my/life-times/health/top-picks-how-to-eat-less-1.228580#ixzz2Nf6BedVY
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