Contents:
- Medical Video: How To Trick Your Brain To Eat Less (Sensory-Specific Satiety)
- Tips for stopping eating before being full
- 1. Know when your stomach is full
- 2. Calculate the calories
- 3. Divert your desire "add to it ah!" You
Medical Video: How To Trick Your Brain To Eat Less (Sensory-Specific Satiety)
We are always advised to stop eating before we are full. Overeating habits have also been proven not good for health. However, it is sometimes difficult to obey when our eyes and tongue are spoiled by a variety of interesting foods. So, what should you do to prevent kalap from eating a lot?
Tips for stopping eating before being full
1. Know when your stomach is full
Stopping eating before full is actually easy if you know when the stomach starts to feel real full.
Your stomach can store up to four liters of food intake, but the feeling of fullness is actually not marked by a stomach that feels dull. True satiety is a signal released by the brain through leptin to tell you, "Hey, stop eating! Your body has enough nutrients, really! "
Well, your brain will start producing satiety hormone leptin in 20 minutes from the first bite to 3-5 hours after you last eaten. When leptin is at its highest level, your fake hunger will disappear.
If you don't feel full immediately after eating, then wait a minute. When you feel really full, the previous hunger will be replaced with gentle pressure. As soon as you feel pressure in your stomach, stop eating.
2. Calculate the calories
Based on the recommendation of Nutrition Adequacy Rate (AKG) from the Indonesian Ministry of Health, the caloric needs of adult women aged 16-30 years are generally around 2,125-2,250 calories per day while adult men need more, namely 2,625-2,725 calories per day.
After knowing how many calories you need in one day, try to suffice by dividing it in your diet. For example if you are accustomed to eating three times a day and need around 2,200 calories, that means you have to meet 730 calories at each meal time (morning, afternoon, night).
The purpose of counting calories is to increase your awareness of what and how much you eat. By knowing the amount of all calories from food that enters the body, you can be more careful in limiting the portion of food and training yourself to be able to stop eating before being full.
3. Divert your desire "add to it ah!" You
As explained in point 1, wait a while if you don't feel full. Leptin full hormones will be at the highest level in 10-30 minutes after eating.
While waiting, divert your mind to add to the portion of food by quickly keeping your dinner plate out of sight and drinking a glass of cold water. Drinking water can help the brain realize that your body is full.
After that, you can continue to do other activities such as playing cellphones, reading books, or chatting with friends next to the feeling of fullness appearing.
If you feel you still want to eat, make a cup of tea or coffee without sugar. Don't eat again until your stomach feels empty again. Immediately leave the dining table so that you are not tempted to take food again.
