EAT BORING FOOD TO FEEL FULL
Our appetite is partly controlled by a mechanism called sensory-specific satiety. Basically, we feel fuller if we're
eating just one food.
DRINK RED WINE IN A TALL GLASS
Use tall, thin glasses for calorie-laden drinks such as alcohol and juice, and squat glassware for healthy, r
calorie-free water.
Research published this past year within the journal Substance Use and Misuse found we tend to pour at least 10 percent more wine
right into a wide glass than the usual standard one. "People find it difficult assessing volumes," says Laura Smarandescu, professor of
marketing at Iowa State University. "People often drink less from a narrow glass, simply because they think they're
drinking more."
SHOP BEFORE YOU'RE HUNGRY
Thinking ahead will help you avoid eating unhealthy foods. Scans show hungry brains release hormones which make us crave high-
fat, sugary foods.
CHEW A MOUTHFUL 15-20 TIMES
Your mother was to let you know to chew each mouthful. A Japanese study of four 700 people found fast eaters weigh more.
Within the Journal of Epidemiology, the researchers also warned that eating too fast may enhance the risk of diabetes.
Thirty women received a large plate of pasta and when told to consume quickly, they consumed 646 calories in nine minutes.
When encouraged to pause between bites and chew each mouthful 15 to 20 times, they ate just 579 calories in 29 minutes. r
The slow eaters also enjoyed their food more.
TUCK IN WITH A large FORK
Bigger forks often means slimmer tummies. So says a 2011 study, which found that taking larger bites can result in us eating
less.
The main reason, according to the Journal of Consumer Research, is that a sizable fork helps diners notice the amount of a dent
they are making within their food.
DROP YOUR FAT FRIENDS
Our concept of normal weight depends upon the size of those around us. An american study says, if a person includes a friend of
exactly the same sex who becomes fat, their risk of being obese doubles.
Being influenced by those around us in this way is called "social contagion". Research in the journal Obesity says it
explains overweight families.
DON'T BUTTER YOUR BREAD
Use essential olive oil rather than butter on bread and you'll eat 16 percent fewer calories and drop your bread consumption with a
quarter, based on a study published within the International Journal of Obesity. It is believed that essential olive oil stimulates
taste receptors more powerfully than butter, making people feel fuller quicker.
GET A GOOD NIGHT'S SLEEP
Insufficient sleep knocks our appetite hormones from kilter.
A Chicago University study that cut 12 young men's nightly sleep down to just 4 hours found their levels of the
appetite hormone ghrelin rose by 28 percent after two days.
Their levels of leptin, which tells the mind the stomach is full, fell by 18 percent. The boys started to crave high-carb
foods, reported the Annals of Internal Medicine. Daily Mail
