6 ways to 'think' yourself thin
Photo, Masterfile
6 secrets to shaping up fast
Garnish, sprinkle and drizzle
Mindful eaters make their meals works of art, says Susan Albers, a clinical psychologist who specializes in eating issues at the Cleveland Clinic Family Health Center. Try adding a little parsley to your next serving of chicken, or try drizzling chocolate delicately across a small scoop of ice cream. “These tricks help make your portions look larger,” she says. “They also draw your attention back to your food. Even just the simple act of turning off the TV means you’ll end up eating 14 percent less.” The goal is to make it easier for you to focus on what you’re eating so you can truly savour every bite.
Smile before you snack
Fact: You’ll eat less if you make it a happy meal (no, not that kind). New research from Cornell University reveals a strong link between mood and food choices. People tend to eat more consciously when they’re in good spirits, says co-author Brian Wansink. Even if you’re feeling down, his study found, you’ll eat better if you stop and think about someone you’re grateful for, or something that makes you happy.
Surround yourself with slow foods
Choose snacks that require extra effort, like pistachios in their shells, cherries, oranges and individually wrapped dark chocolates. Two recent studies published in the journal Appetite tout the benefits of cracking open pistachios with shells: Participants ate 41 percent fewer calories than those who ate shelled varieties (up to an 86-calorie save) because cracking the nuts helped snackers set a good pace, and the discarded shells also acted as a visual reminder of how much they’d eaten.
Stretch to stop overeating
Here’s why you should hit the mat between meals: People who regularly practised yoga gained less weight over a 10-year period than those who didn’t, in a University of Washington study. Researchers believe yoga helps cultivate a more mindful attitude, which extends into eating habits. Participants also reported that they tasted and smelled their food more and ate only to the point of fullness.
Quiz your craving
Researchers at the University of Alberta discovered a fun way to combat a craving: Describe it. Detailing why a cupcake tastes so delicious may make you want it less. It starts with separating emotional need from physical hunger. “Mindful eaters don’t see temptation as a chance to derail their efforts,” says psychologist Susan Albers. “They consider whether one or two bites will suffice and explore why they crave a certain food.” If it’s out of stress, there are often better ways to address the feeling — like heading out for a walk instead of over to the fridge.
Flip your fork
When used correctly, your utensils double as tools to help you appreciate food again. It starts with turning your fork over and pushing smaller bites onto the back of it. “This is a big secret of mindful eating,” says Albers. “The fork isn’t a scoop. And it’s also important to set it down between bites, so you remember to chew.” Chewing gives your brain time to acknowledge when you’re really feeling full, so you’re less likely to overeat. Psychologist Susan Albers also likes using chopsticks to take more conscious bites, and she savours desserts with baby spoons to make smaller portions seem bigger.
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