How to eat less: 10 tricks to fool your mind (and hunger)

Eating healthy, several times a day and not exceeding in quantities are useful tips to try to keep fit and avoid gaining pounds. In addition to quality, it is in fact essential to pay attention to quantity: avoid snacks and snacks loaded with calories, which we often spread during the day more for gluttony and boredom than for real appetite.

In these cases it is better to focus on healthy foods that satiate without bloating, such as those you see in the video below,

But how to eat less and avoid binging? Here are some useful tips to do it without too much effort.

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Useful tips for eating less

First of all we must disagree between physiological hunger or psychological hunger. Often, as already mentioned, we eat more than our body needs; sometimes we see food as a refuge to satisfy our anxiety or overcome disappointment and sadness, in other cases we eat out of boredom or simply for social imposition. In fact, it's hard to say no to your mother's cooking, a friend's birthday cake or a tasty, and caloric, business lunch.
For those moments when we eat on impulse and in the absence of a real need, we can avoid bingeing and fooling our emotions with some simple advice, like the ones you see below.

• If you have the urge to eat under stress, take a deep breath and wait 15 minutes before heading to the pantry, in most cases, the need for food will subside until it disappears.
• Try to avoid buying caloric snacks, sweets or salty snacks that are not really healthy. Not having them in the pantry will help you eat them less. As they say, out of sight, out of mind ...
• The size of the plates is crucial. If the plates and bowls are small, you will tend to eat less. The same goes for glasses, tall and narrow ones have less capacity than wide ones.
• Avoid eating while watching your cell phone, TV or tablet - these are distractions that prevent you from being aware of the amount of food you are eating.

Twenty simple tricks to adopt in everyday life to avoid bingeing for no reason

© iStock If you snack between meals, go for fruit

Can I indulge in some whim?

The answer of course is yes! Even in the strictest diets an exception to the rule is granted. In fact, sometimes it is possible to treat yourself to a food that is not really healthy but we love it madly. Then there are some tasty foods that are not so harmful to our line, for example a little dark chocolate can help us satisfy our taste and give us the right energy to proceed in our daily activities. Try to choose hunger-breaker foods that are not excessively caloric, but that combine taste and well-being.

If you love sweets, you could start cooking more often, preferring light or less heavy versions: homemade desserts are undoubtedly less caloric and healthier.

Do not forget, however, that it is also essential to associate a correct lifestyle and constant physical activity. If these tips are followed, even a small deviation from the rule will not impact our waistline too much.