Losing weight is the easy part, keeping the lost weight off and developing long-term healthy habits you can stick with is a far greater challenge. When it comes to weight control, the size of your bites may be more important than the size of your portions. Several decades ago, people eat in small portions. Eating in smaller servings are originally hardwired in the system of humanity. This means that, the habit of eating smaller portions is not new and shouldn’t pose a struggle for everyone who wants to lose weight.
A new Arizona State University study finds that cutting food into smaller pieces may boost satiety more than eating one larger piece of food with the same number of calories. Scientists say this may be because a greater number of smaller pieces gives the appearance of a larger quantity.
In a study meant to mimic the rat study, the researchers recruited 301 college students who were split into two groups. One group was given a full, uncut bagel, the other group was given a bagel cut into four pieces.
After eating the bagel, all were given a meal and invited to eat as much as they liked. Leftovers of both the bagel and the meal were measured to determine how much the students ultimately ate.
After analyzing the leftovers, Wadhera and her team found that the students who were given the full bagel ate more calories from the bagel and meal than the students who were given the cut up bagel.
According to Medical News Today, Wadhera theorized that the results showed eating food cut into smaller portions is more satisfying than eat a meal in one large piece. We judge food quantity by the number, so the psychological effect of this is that you will feel like you have eaten more.
The findings were presented at the 2012 meeting of the Society for the Study of Ingestive Behavior in Zurich, Switzerland.
Cutting your food into smaller pieces helps you control your intake. Even if you eat up to four times in a day, it wouldn’t be in larger portions when your food is in pieces. If you want to test this trick yourself, cut your food into smaller pieces, eat slowly, and stop when you feel like you’ve had enough, even if that means not finishing your meal, or reach for loose foods that naturally provide more pieces per serving and can be eaten one at a time, such as: Grape tomatoes, String beans, Snow peas, Button mushrooms, Radishes, Asparagus spears, Baby Brussels sprouts, Berries, Cherries, Grapes, Popped popcorn, Beans, Edamame, Nuts and Seeds.
Don't forget that, oversized portions contribute to weight gain, cardiovascular disease and other obesity-related conditions. Cutting your portions in pieces reduces the amount of calories you consume. Eating fewer calories results in faster weight loss than exercise or physical activity alone. This doesn’t mean you should stop working out, but if you want to drop some pounds, start by presenting your portions in pieces so you can consume less!
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