6 Simple Tricks to Help You Feel Fuller FasterArticle posted in: Lifestyle
No sacrifice involved here: Use these seven tricks to make your body feel full—fast!
1. MAKE YOURSELF WORK FOR IT
Foods that require a little bit of manual labor on your part—like shelling or peeling—can help you eat less and still feel satisfied. In a 2011 study published in the journal Appetite, students who were given a bowl of in-shell pistachios ate 41 percent fewer calories during class than those students who were given pre-shelled pistachios. But the students in both groups felt just as full and satisfied.
2. DOWNSIZE YOUR PLATE
If it’s smaller, you’ll feel more satisfied with the same amount of food. In a Cornell University study, researchers found that people who ate hamburgers served on small plates thought they were eating 18 percent more calories than they really were. And it works with serving utensils, too: another study from Cornell found that diners who were given a three-ounce serving spoon scooped out 15 percent more food than those who used a two-ounce serving spoon.
3. ADD SOME OIL TO YOUR A.M.
Researchers in Germany and Austria both found that olive oil improved dieters’ feelings of fullness compared to butter, lard and canola oil. In the German study, dieters were given yogurt with one of these fats every day as a supplement to their normal diet. Those eating the olive-oil infused yogurt felt the fullest, and none of them gained weight or body fat despite eating the yogurt as extra calories. You can try this experiment on yourself: Add a teaspoon of the oil to morning yogurt and you could feel fuller until lunch.
4. GET SKINNY GLASSES
Just like your plates, glassware matters. The Journal of Consumer Research says that people pour about 19 percent more beverage into short, squat glasses than they do into tall ones. So if you’re drinking your calories for a treat or to wind down, opt for a tall drink of whatever … and you’ll be one, too.
5. AND FILL THEM BEFORE DINNER
… with water. Two tall glasses of water before a meal can help you eat less. In a Virginia Tech study, dieters who downed two 8-ounce glasses before meals lost 36 percent more weight over 12 weeks than those who didn’t do the pre-meal drinking.
6. THEN TURN OFF THE TV
If you’re distracted, you’ll require more taste sensations—sweetness, saltiness, sourness, crunchiness—to feel satisfied. In a study from the Netherlands, dieters who were asked to evaluate the sweetness of a beverage had a harder time doing so while they were asked to concentrate on a mental task. A study from the UK confirmed this and more—not only did eating without distractions mean dieters eat less at that meal, they also ate less later in the day. So clicking off “Law and Order” while you lunch could mean you’re less likely to reach for an unhealthy afternoon snack.