Photography by Supreeya Chantalao/Freepik
No math needed.
If you want to lose weight, you gotta count kilojoules. It’s the phrase you hear most often when it comes to weight loss. But small changes count and add up, too. Plus, you’re more likely to stick to a healthier eating plan by making small changes over time instead of going the extreme route, cutting out whole food groups, following a drastic diet or starting a frenetic exercise regimen.
Instead, use these ace tips to reduce your kJ count, without physically doing the math.
Downsize your portions
Easier said than done. While knowing portion control is the best way to know how much of everything you should be eating, using smaller plates and bowls make the whole thing way less painful and math-heavy. One study that tracked diners at Chinese buffets found that normal-sized diners ate from smaller plates, and had more leftovers than their overweight or obese customers.
READ MORE: 7 Fat-Melting Supplements You Need To Include In Your Diet
Become a snacker
Turns out, even snacks will register as well as full meals. One study found that small portions of snack foods quell cravings as well as larger ones do. Study participants received either a few bites of chocolate, pie, or chips, or a serving five to 10 times larger. Afterward, both groups saw the same drop in hunger. “Our stomachs are poor at counting unless we’re really hungry,” says Brian Wansink, director of the Food and Brand Lab at Cornell University. “All we remember is that we had the snack we wanted.” Divvy out a single portion of a tempting treat, and if you’re itching for more, wait 15 minutes and then see if you still want it.
Savour your food.
Eating slowly helps you to keep track of your satiety and will help you consume only as much as your need to feel satisfied. Rapid eating often leads to overeating and feeling uncomfortably full afterwards. You don’t have to eat everything on your plate. Focus on when you feel full instead of eating food just because it is there – it’s fine to leave some food on your plate.
READ MORE: Why Counting Kilojoules Doesn’t Work For Everyone
Lay off the sugar
We know sugar helps you pile on the kilos, but get this: in a study, obese mice had fewer taste buds capable of registering sweetness than trimmer critters did. “Weight gain may trigger hormones that alter the taste cells, or high-fat foods might change them directly,” says lead study author Kathryn Medler. Either one could spell trouble: If your body doesn’t get the message that you’ve had a cookie, you might go for a whole stack to hit the spot.
Need more weight loss tips? Try these small habits that’ll speed up your metabolism, or these tips to boost your workout so you burn more fat.
