A health expert has explained how people can eat less and reduce their appetite by doing two simple things.
As a result of dieting, many people following programmes tend to over indulge when they have a chance, but this can be curbed with a simple eating trick, according to Dr Michael Mosley. Explaining this on his Fast 800 Instagram page, then in more detail on the blog, he told dieters what they can do to stop being so hungry.
He wrote that you may be eating too quickly: "In one study involving 30 women, fast eaters consumed 10% more calories during a meal and reported significantly less fullness, compared with slow eaters. The study ultimately found that eating slowly may help to maximise satiation after meals."
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Dr Mosley also endorses mindful eating, which involves experiencing your food through sight, smell, texture and even sound as you eat, reports CoventryLive. This means focussing on senses instead of mindlessly chowing down on your meal without really experiencing it. Studies have shown that eating this way reduces the amount you eat, leaves you feeling more satisfied and can reduce cravings.
On mindful eating, Dr Mosely says: "How many times have you raced through lunch while working, or eaten dinner in front of the TV, only to realise you've finished and you hadn't even really processed the fact that you'd eaten it? Even if you consume a healthy, well-balanced meal with the right nutrients in it, if you're distracted, your brain won't have processed the meal in the same way."
If you still find yourself hungry, you may not be sleeping enough, as lack of rest increases your hunger hormone, ghrelin. You may also be dehydrated and mistaking your body demanding water as hunger, which is more common than many think. Finally, Dr Mosley also highlights that you might find yourself hungry even if you have eaten enough, if your body is lacking essential nutrients.
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