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The indices of the internal hunger of our body are influenced by a variety of other signals that come from the outside. If you think you have a healthy lifestyle with a light meal, chances are you'll be "revenge" at the next meal. Scientists at National Center for Toxicology discovered that when people thought that they were consuming less fat during lunch, they consumed more calories than when they thought the food contained a lot of fats. They also eat more calories from fat than when they eat low fat or normal foods.
Listening to fast-paced songs while eating can encourage you to eat more than you expect. Likewise if you eat with friends rather than at single meals, but that does not mean you have to eat yourself in a quiet room with a headband. If fighting against external stimuli is difficult, then conscious eating habits can help control hunger.
In addition, you can do several things to control hunger:
1. Learn the hunger of your body
When you want to take a second portion or take a bag of chips, stop and listen to your body. Are you really hungry? If so, look for healthy alternatives, such as low-calorie or non-fat fruits or yoghurt.
2. Create a quiet meal atmosphere
Avoid controversial topics, sit comfortably at a table, take five minutes to close your eyes and breathe deeply, turn off the music, or play sweet songs and light candles.
3. Avoid Watching TV
Like eating with friends, people tend to eat more while watching TV. That's because we easily forget how much food we have actually eaten.
4. Give your body time to recognize the food
Eat slowly and wait at least 15 minutes before taking the second serving. Fifteen minutes is the time it takes for the stomach to send a signal to the brain that we are full.
5. Enjoy your food
Even when you are caught in the middle of an exciting conversation with others, make sure you observe the texture, flavor and taste. Aroma of the food you consume.
Article by Rianti Dawn
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