Do you need to lose… or gain weight?

If you’ve been watching our videos, you know the best way to do that is to eat less or more.

But that’s easier said than done, right?

So let us tell you some easy, clever, and scientifically tested ways to trick your mind to eat less (or well, more).

In the rest of the video, we’re going to talk in the context of weight loss. If you want to gain weight, you just need to do the exact opposite!

(Read more: How to gain weight fast and safely)

Trick 1: Use small plates

Excise the evil large plates from your house and replace them with tiny plates.

It turns out that life is just a game of perspectives.

So a slice of pizza will look big on a quarter plate, but relatively small on a full plate.

And so, we think we’ve eaten a lot when eating from a smaller plate.

(Read more: What to eat to gain weight)

Trick 2: Eat healthy foods first

Have your vegetable soups and salads first.

In one study, participants who were given soup before the main course ate 20% fewer calories for their entire meal than others who were given the main course straight away.

Light vegetable soups and salads have something in common: they have a high water content, are full of fiber-rich veggies and are generally low in calories.

(Read more: Diet chart for weight gain)

Trick 3: Drink water before and during meals

Ditch the juices, coke, and other sweetened beverages. Have water instead, and avoid unnecessary calories.

Also, for adults, drinking about 2 glasses of water right before a meal could help fill you up and reduce the likelihood you’ll overeat.

(Read more: Diet chart for weight loss)

Trick 4: Use tall thin glasses instead of short fat ones

If you must have sweetened beverages, get rid of all short, fat glasses and replace them with tall, slim glasses.

Look at these two glasses. They both hold the same amount of liquid.

But scientists have found that we tend to pour about 32% more into the short fat glass.

So using tall slender glasses could help you drink fewer calories.

(Read more: What to eat to lose weight)

Trick 5: Eat proteins in each meal

Science has repeatedly shown that protein increases the feeling of fullness more than carbohydrates or fat.

In one study, participants ate meals with 20–30% of calories from protein.

Researchers found that these individuals felt fuller compared to when their meals contained half that amount of protein.

Take advantage of protein’s filling properties by including it in every meal and snack.

Focus on lean sources of protein, such as eggs, skinless poultry, dairy products, and fish.

(Read more: How to lose weight fast and safely)

Doctors for 5 tricks to eat less or more, based on science
Dt. Akanksha Mishra

Dt. Akanksha Mishra

Nutritionist
8 Years of Experience

Surbhi Singh

Surbhi Singh

Nutritionist
22 Years of Experience

Dr. Avtar Singh Kochar

Dr. Avtar Singh Kochar

Nutritionist
20 Years of Experience

Dr. priyamwada

Dr. priyamwada

Nutritionist
7 Years of Experience

और पढ़ें ...
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