The dining environment, the presentation of meals and the activities performed while eating can affect the food choices and quantity. 7 not-so-unheard-of golden tips for losing weight…
Dietitians have offered 7 golden recommendations for those who do not want to gain weight!
Each individual’s daily nutritional needs vary depending on the physiological state of their body and the intensity of their physical or mental activities. The average woman who does not have an active life needs about 1500 – 1700 calories per day. The average man who lives a regular active life is also around 2500 – 2800 calories, experts say; “It is necessary to provide this energy not from a single source, but by making balanced choices from various and healthy foods and spreading them through the day”.
If you want to lose weight, the calories you get from what you eat should be lower than the energy you spend; if you want to maintain your weight, it must remain in the balance you get and spend. So how do we apply this formula to our lives?
1- Choose to eat in a calm and relaxed environment
Other factors affect what we eat and how much we eat. For example, in a calm and relaxed environment, slower meals are usually eaten with low light and relaxing music, and a feeling of satiety is easier to reach. Chewing each bite in the mouth for a long time, leaving the fork spoon on the table between the bites, sipping water in between prevents the consumption of more nutrients than necessary, as well as facilitates digestion.
2- Drink water first when you are hungry
Portion control plays an important role in weight control. As Blatner mentioned in the “Flexible Vegetarian Diet”, drinking a large glass of water before starting to eat, or even soothing hunger by taking water or fluids every time hunger is felt, is a very useful practice in terms of eating in fewer portions afterwards.
3- For soup before the main meal
Another suggestion is the result of a 2007 study: Make sure you get used to a healthy soup before the main course, because those who do consume at least 20% fewer calories in total.
4- Pay attention to the color of the plate you are eating
According to a Cornell University study, if the contrast between the color of the plate used and the color of the dish on the plate is low, people eat 22% more than usual. In this case, it seems wiser to eat rice rice on a light plate or pasta without sauce, but to eat salad on a large plate of green color.
5- Be careful when feeding from buffets!
People tend to buy food closest to them or the first food they see at the buffet, so it’s worth going through what’s not there before you start buying things at the buffet, and then deciding what’s in the food after that, says researchers not only from dietitians but also from Cornell University in New York.
6- Do not eat at the TV and computer!
If you want to be saturated with smaller portions, you need to turn off your TV and smartphone! In a recent study, those who ate watching television ate more than usual; Another study showed that those who ate at the beginning of a computer game were fed later, or even needed a snack again when they left the game.
7- Consume high-calorie beverages in long, thin glasses
Most of the time, the calories they contain are ignored, but it is especially useful to consume high-calorie beverages in long, thin glasses. Why, why? Because the researchers showed that almost all beverages were consumed 20% more when drunk in a short, large glass.