How To Trick Your Diabetic Brain Into Eating Less

Although I keep on nagging about portion control to my readers, the truth of the matter is that I sometimes have a hard time putting that advice into practice myself. Why does food, especially the heart-attack-causing ones, taste so darn good?

Since the holiday season is in full swing, I’ve decided to do a special post on why we overeat and how to stop try us from doing so.

Mindless Eating. Everyone has watched a movie with a bag of chips or popcorn. There is just something very comforting about food and movie. It is only after the movie that you feel disgusted with yourself when you realized that you finished the whole bag.

I am the worst at this. What’s even more frustrating is that I don’t even remember enjoying eating the food.

   Tip: To avoid emptying bags of junk food, transfer them to a bowl and portion-size it beforehand. Combine your junk food with a selection of healthy foods like fruits and vegetables.

Size matters. Bigger plate means that you are more likely to fill it up and overindulge yourself.

   Tip: Instead of eating your meal with a supersized dish, opt for a regular/smaller size plate. After cleaning off the plate, ask yourself: Am I still hungry?

See it to Eat it.  Putting food on display right where you can see it is like a constant nudge urging you to eat it.

   Tip: Hide your junk foods and store them in hard-to-reach places, and showcase the lively colors of fruits and vegetables on the kitchen counter instead.

Time-Killer. The food culture has no doubt taken a huge leap over the past years. Eating is no longer a mean of survival but a pleasurable activity. But that’s also where the plight begins. Calling up for your friends for late-night snacks, participate in burger-eating competition, exploring the various ethnic cuisine during food truck festivals – these eat-‘til-you-drop events are just the perfect settings for you to overindulge.

   Tip: Share your foods rather than ordering a whole plate for yourself. Eat a healthy snack before heading out to avoid overstuffing yourself. Take a stroll after eating.

Enjoy the food. Satiety messages sent by the stomach to the brain suffer from a 20-minute time delay. Cleaning off your plate within minutes prevent the satiety signals from reaching the brain, thus prompting you to continue eating.

   Tip: Take the time to chew and savor the food. Don’t devour it in one bite.

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