Three effective methods for fighting excess fat
When you wondered why you ate twice as much popcorn as usual at the last comedy, or why you couldn’t resist that extra slice of pie despite feeling full, you probably blamed yourself: “I have no willpower!” or “I love sweets too much!” And don’t let strict promises like “No desserts for the next week, or even the whole month!” fool you. In fact, as Dr. Brian Wansink argues, these thoughts are wrong.
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In his book, “Slim By Design: Mindless Eating Solutions for Everyday Life,” he offers a completely different approach to healthy eating that is much easier to follow than a regular diet. Calorie counting. The secret is to pay attention to your surroundings, not focus on what you should eat more of or what you should limit, and stop making rules and overanalyzing every meal. Many of us actually eat inattentively, but that’s not the problem—our lives are simply too busy and our willpower is weak. It’s about making small changes to your home environment that will help you eat better, not more casually.
“For a long time, it was believed that colors could either stimulate or suppress hunger,” he says. “However, there are no studies showing that any specific plate color reduces appetite. It all depends much more on the color of the food itself. That’s why it’s important to have a contrasting difference between the food and the plate it’s served on.” For example, white carbohydrates—such as rice or pasta—should be served on dark-colored plates, as the color separation allows for better portion size determination. Our experiments show that when food and plate contrasts are used, people reduce carbohydrate intake by approximately 18%.
Since the 1970s, portion sizes have increased by an average of 138%! This is one of the key reasons for the rise in obesity. Source: The Journal of Nutrition.
In addition to changing the color of your plates, Dr. Wansink suggests several other simple but effective ways to control food intake:
- Use smaller plates and cutlery. Research shows that people tend to eat more when portions are served on larger plates, even if the portion size is not objectively larger. By switching to smaller plates, you can subtly reduce the amount of food you eat without feeling deprived.
- Keep high-calorie snacks out of sight. Foods that are visible and easily accessible encourage frequent consumption. Keep sweets and unhealthy foods out of the kitchen or in locked cabinets, while keeping healthy snacks, such as nuts and fruit, within easy reach.
- Slow down your eating. Eating slowly allows your body to signal satiety early, helping you avoid overeating. Try to chew your food thoroughly and take breaks between bites. You can use the “spoon-fork” technique: place your utensils down after each bite to slow down the process.
These simple changes to your daily habits and environment will help you reduce your excess calorie intake without the need for restrictions or stress, making your weight loss process natural and comfortable.
Become a mindful eater by choosing pink plates
If you’re used to eating quickly, you risk overeating because your body simply doesn’t have time to signal satiety. Conversely, eating slowly and deliberately—so-called “mindful eating”—allows you to make healthier and more balanced choices, which ultimately contributes to weight loss. This is supported by a study conducted at Harvard Medical School. To reduce appetite and develop a mindful approach to eating, scientists recommend using plates in calm, muted colors—for example, pale pink or gray. These colors help slow down the eating process and help you better focus on the taste and texture of foods.
Carb Control by Choosing Plates with Contrasting Colors
You shouldn’t completely eliminate carbohydrates from your diet, as they play an important role in healthy eating. However, you should limit their volume—no more than a quarter of your plate should be taken up by this food category. “If you tend to overeat carbohydrates, avoid white plates. Instead, use bright and dark colored plates—red, blue, or black,” advises Wansink. The contrast between the color of your food and the color of your plates helps you better understand portion sizes and reduce portion sizes.
How to avoid excess calories when snacking—a simple method using foil
According to a 2014 study, almost 96% of people regularly snack between meals. However, uncontrolled consumption of sugary and calorie-rich snacks often leads to weight gain. “Try to eat only half a fitness bar or one apple, and carefully wrap the rest in foil,” recommends Brian Wansink. “This way, you’ll save the rest for your next snack, and most importantly, reduce the temptation to eat the whole thing at once.”
The Role of Water Balance in Fat Burning
Drink at least 2 liters of water per day to maintain optimal metabolism and accelerate lipolysis. Water helps break down triglycerides into glycerol and free fatty acids, facilitating their subsequent elimination from the body.
Dehydration slows your metabolism and hinders the transport of nutrients to your cells, slowing down the fat burning process. Regular drinking helps normalize your body temperature, allowing your body to use energy more efficiently.
Drink 300-500 ml of water before exercise to increase endurance and improve fat oxidation. After exercise, rehydrate with small sips of liquid every 15-20 minutes.
Avoid sugary drinks high in sugar, as they trigger insulin spikes and promote fat accumulation. Opt for pure water, herbal teas, and calorie-free beverages.
