When you chew food thoroughly, you eat more slowly, which is associated with decreased food intake, increased satiety, and smaller portions.
Storing junk food where you can see it can increase hunger and appetite, causing you to eat more.
Keep unhealthy foods out of sight, eg. in the cupboard so that it does not grab your attention when you are hungry.
People who eat while watching TV or playing computer games may forget how much they eat. This, in turn, can lead to overeating.
A review of 24 studies found that people who were distracted when eating ate about 10% more during that session.
An unusual strategy is to use red plates to help you eat less. Research shows that this technique works at least with unhealthy snacks.
The explanation could be that we associate the color red with stop signals and other human alerts.
One adult study found that drinking half a liter of water about 30 minutes before meals reduced hunger and calorie intake.
Participants who drank water before meals lost 44% more body weight over a 12 week period than those who did not.
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