New Delhi: If you downsize your snack intake, avoid distraction while dining, eat food in smaller plates and use taller glasses for water during meals, chances are that you can work towards a fitter body without trying too hard on food restriction, says an expert.
Sonia Narang, nutrition expert of Oriflame India, has shared tips on how to prevent intake of excess calories without restricting food habits:
* Downsize your snacks: As long as you're eating satiety-inducing nutrients at every meal, you will reduce your urge for food between meals.
* Avoid distractions at the dinner: What you're doing while you eat might be as important as what you're eating. You are likely to consume much more food and eat for longer periods of time when you are distracted by music, television and other things. Eating while being distracted interrupts brain-to-stomach satiation signals, making it harder to monitor your food intake.
* Savour the flavours: Resist the urge to unhinge your jaws and swallow it whole. Thoroughly chewing your food increases 'oro-sensory factors', which send satiation signals to your brain, helping you feel full on less food.
* Spend time with friends, family: People often binge because they are lonely, frustrated or stressed. If you feel like you're going to binge, find someone to talk to. Better meet them in person as it will help you to forget about food.
* Remove as many restrictions from your diet as possible: Enjoy your favourite foods in moderation throughout your diet to stop cravings from turning into binges.
* Use smaller plates: A full plate sends the signal that you're eating a full meal and a partially full plate looks like a skimpy meal, regardless of the actual quantity of food.
* Use taller glasses: Just like less food looks like more food on a smaller plate, height makes things look larger than width, even when the volumes are the same.
* Eat protein for breakfast: People love to hype breakfast eating as a miracle weight loss cure, but only breakfasts high in protein have been proven to suppress appetite and reduce subsequent eating throughout the day.