You are stuffed after a great restaurant dinner - but then the dessert cart Rolls around, and you just have to order that beautiful chocolate mousse. Or you are chewing a large bag of chips when checking emails, and when you Look up, the bag is empty. Sounds familiar?
environmental factors - such as package size, portion size, variety of food that you are served, and the size of your dish - can influence your food More than you perceive, expert say. In fact, if we always eat only when we were Really hungry and stopped when we were filled, there would be no epidemic of obesity.
The key, experts say, is to become more aware of these causes of excesses, That can help you withstand temptations and avoid weight gain.
"after taking note of the environmental suggestions that can sabotage your diet, you can react accordingly and make smart decisions, "says Nutrition Susan Moors specialist, Rd. Simple things, how to bring tempting snacks in your home, moving the candy bottle at work out of sight, making fruits and vegetables more visible in your refrigerator, and eating more deliberately and slowly, can reduce Too much eat and help you lose weight, the moorish says.
Here are eight factors that can cause excesses and weight gain:
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Overearing can be triggered by the attractive smell of bacon cooking, the Popping Sound Popcorn, Junk Food ads and so on. "You are influenced by its surroundings, and our studies show these types of suggestions result in eating more food, "says Cornell University Researcher Brian Wansink, PhD, author of conscious eating.
"eating amnesia" is the act of almost unconsciously putting food in your Mouth, usually of a large bag or bowl while sitting in front of the television, Reading a book, checking emails, or during Happy Hour.
It's also easy not to register the tastes you take while cooking, or those Latest bites of children's plates you end up.
Multitasking can take to eat too much because you are not paying attention what are you eating. When you eat more awareness, you really prove the food - And they are more likely to feel satisfied earlier. "The food should play more of your directions to be satisfactory, instead of just filling the hole, "says Moores.
Everywhere you turn, there are opportunities to eat - in the drive-through Restaurants, vending machines, same gas stations. And when the food is in front of We tend to eat more of him, say experts.
Wansink and colleagues discovered that when sweets was easily accessible in workers, they ate an average of nine pieces per day, and did not notice How many they ate. But when the sweet was kept in his table drawers, they ate About six pieces per day. And when they had to get up from their tables to achieve The sweets six feet away, they just ate four pieces.
Curb your instinct to eat too much and snacks, moving them out of sight - and putting healthier foods in simple sight. Resist the desire to extend In unhealthy foods, carrying their own healthy snacks.
Fast-food restaurants in every corner offering cheap food too Encourage us to eat more and more often. Combo meal offers sound like a bargain, But they are loaded with fat, sodium and calories.
In addition, "When you eat many fast food, everything starts to prove the same, and You can be satisfied with a small variety of flavors and sometimes it is difficult To get enough, "says Moores.
to help resist temptation, work on the development of a taste for the Subtle, natural food flavors, suggests faces.
Dietitians recommend limiting visits to fast-food restaurants for once week. And they say, choose the healthier menu options - such as salads and Grilled chicken sandwiches - even if they cost a little more.
Our idea of a normal portion became distorted, partly because so many Restaurants serve overdimensioned portions. "Giant portions seem to have evolved into The norm, and many people find it difficult to understand how much they should eat " Moorings says.
To understand what a portion should seem, pull the measuring cups, and see how your portions stack against the size of the WebMD portion U.S Government Mypyramid.gov Board Tool or Patterns. Web site.
other response to the dilemma part is to eat more foods that are less warmly dense. These are foods that contain a lot of water and fiber, but Not many calories - such as fruits, vegetables, salads and soups based in broth. Barbara Rolls researcher, PhD and colleagues from Penn State University found That it is possible to reduce calories without increasing hunger by eating more of these types of food.
Eating conscious can help here too. "Eat slowly, prove the food and become more in contact with what you are eating and how taste is for you to enjoy more and begin to appreciate satisfaction with smaller portions, "moorings it says.
The researchers found that we tend to eat more when we are served larger containers. Wansink and colleagues found that when students were given food in larger bowls, they served as 53% more and consumed 56% more than those who used smaller bowls.
When you wear smaller bowls, dishes, spoons and cups, you will not feel Private because the food will be more abundant, says Wansink. Doti Dishware and smaller utensils can also help lower your food.
A buffet restaurant can be a Dieter Nightmare. Many choices encourage Have a taste (or more) of everything, and before you realize, your dish Runneth. "A lot of variety on your plate in a meal can often mean too A lot of food in general, "says Connie Diekman, Med, RD, Nutrition Director at Washington University and the president of the past The American dietary association.
So use variety to help meet your nutritional needs, but focus on rights. Eating a variety of food is great as long as the food are low In calories and rich in nutrients - such as fruits, beans, vegetables, broth Soups, integral grains and dairy with low fat.
