✔Are you really hungry?
Current research shows that especially negative emotions (anxiety, sadness, anger, fatigue, etc.) lead you to consume sugary and fatty foods. You feel better with increased dopamine sensitivity. In such a case, ask yourself before opening the refrigerator. Are you really hungry or are your emotions directing you to the closet?
✔Eat slowly.
A slow eater eats fewer calories than a fast eater. Because it takes about 20 minutes for your brain to understand satiety. If you eat fast, you consume much more than you need in this process.
When you eat in front of the TV, you usually do not realize what you are eating and how much. For this reason, it would be a logical decision to turn off the TV while eating.
✔ Chew well.
Digestion starts in the mouth, but we don’t really follow this rule. We swallow one bite without chewing it thoroughly and quickly move on to the next. When you take a bite, do not swallow it without making sure that you chew it well and puree it, and do not take a new one before the bite in your mouth is finished.
✔ Do not stay hungry for a long time.
When you are hungry for more than 4 hours, you sit down before your meal, eat fast, and unconsciously take in more calories than necessary. For this reason, having a meal every 2-2.5 hours and eating less frequently and having snacks prevents you from getting more calories than necessary in the main meal.
✔Keep a diary.
Sometimes we eat more than we think we are, or we make unhealthy choices. You don’t have to count calories. If you keep a food diary, you become aware of what you eat and how much you eat and how you feel afterward. You don’t have to use the old ways, there are many phone apps that can help you now.
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