Your environment has an incredible ability to shape your behavior. By making small changes in the physical environment around you, it may be much easier to have good habits. Here we list some practical weight-loss tricks to apply in your environment and make it easier to live a healthy, science-backed life.
With that in mind, here are 10 simple weight-loss tricks to decorate your environment without thinking and spend more time and energy doing something incredible.
Keep in mind, these ideas are just a start. You can apply these concepts to design your environment and create a better "architectural choice" for any habit or behavior.
1. Use smaller plates
Larger plates mean larger portions. And that means you eat more. According to a study conducted by Wansink and his research team, if you make a simple change and serve your dinner on a 20cm plate instead of a 24cm plate, you would eat 22% less food in the next few years. Learn how to divide your meals into small portions.
If you're thinking "I'll just put less food on my plate". .. it's not that simple. The figure below explains why. When you eat a small portion on a large plate, your mind becomes dissatisfied. Meanwhile, the same portion will look more satiating when eaten in a small dish. The circles in the image below are the same size, but your brain( and stomach) do not see them that way.
This image shows how small portions can look like satiating on a small plate but little on a large plate.
2. Leave more water availableMost of us take a sip of soda or coffee without thinking while we do other things. Try this: buy a large bottle of water and place it somewhere near you during the day. You will find that if it is by your side, you will opt for water often and will avoid less healthy drinks naturally.
Arrange a water bottle that holds a good amount of water and is small enough to fit in a backpack, purse or pocket. This serves as one of the tricks to slimming down on travel, too.
3. Do you want to drink less alcohol or soda? Use tall, thin cups instead of the small, fat
Take a look at the image below. Is the vertical or horizontal line bigger?
Like the lines in this photo, vertical cups look larger than the horizontal ones and so will help you drink less naturally.
Actually, the two lines are the same size, but our brains tend to overestimate the vertical lines. In other words, higher drinks appear larger than the round and horizontal ones. And because the height makes things look larger than the width, you will drink less with taller glasses. In fact, you drink about 20% less with a tall, thin glass than you would drink from a small round.
4. Use dishes that have a high color contrast with your
foods. This is one of the most curious weight-loss tricks. When the color of your dish matches the color of your food, you serve more naturally because your brain has trouble distinguishing the portion size of the dish. Because of this, green and dark blue are great color choices for dishes because they contrast with light foods like pasta and potato( which means you'll probably be less of them), but they do not contrast much with vegetables and vegetables.which means you'll probably put more of them on your plate).
5. Place Healthy Foods in a Visible Place
For example, you can place a fruit platter or nuts near the door or somewhere else you pass before leaving home. When you are hungry and in a hurry, you are more likely to get the first thing you see.
6. Wrap unhealthy foods in aluminum foil, and healthy food in plastic
The old saying, "what the eyes do not see, the heart does not feel" has a real background. Eating is not just a physical event, but an emotional one as well. Your mind often determines what you want to eat based on what your eyes see. So if you hide unhealthy foods by wrapping them or storing them in less visible places, you are less likely to eat them.
7. Keep healthy foods in large containers, and unhealthy foods in small
Large containers and containers are good tricks for weight loss. They tend to draw your attention more, take up space in your kitchen and pantry, and stand in your way. As a result, you are more likely to notice them and eat them.
Meanwhile, small items can hide in your kitchen for months. Just take a look at what you have around now. Probably small cans and packaging.
If you buy a large box of something unhealthy, you can put it in smaller containers and containers, which should make you less likely to eat it all at once.
8. Serving Meals Using the "Half Dish" Rule
You can design your food environment, too. When you serve at dinner, start by completing half of your plate with fruits and vegetables. Then complete the rest of the dish based on that.
9. Use the "External Perimeter" strategy to buy healthier foods
The concept is simple: when shopping, do not walk down the aisles. Just buy on the outside perimeter of the market. That's where healthy foods usually get: fruits, vegetables, lean meats, fish, eggs and nuts. If you buy just in the outer perimeter, you have more chances to buy healthy food. And that, of course, means you're more likely to eat healthy food when you get home.
10. Applying Environment Project in the Rest of Your Life
When you actually adopt each of these weight-loss tricks you will see that each is a small change that leaves you steps away from bad behaviors and closer to good behaviors.
For example. ..
- Wrapping unhealthy food in foil adds another step. You have to see the food, open to see what's inside, and then decide to eat.(Instead of just seeing some leftovers in a plastic bag and picking them up.)
- Using small plates adds another step between you and eating more. If you want more, you have to go back and refill the dish again.
You can have these same tricks to slim down to almost every other aspect of your life. If you want to make bad behavior more difficult, increase the number of steps between you and this behavior.
Meanwhile, if you want to facilitate good behavior, reduce the number of steps between you and the behavior. For example, if you want to get more motivated to run, put on your running shoes and running shoes the night before. One less step between you and your exercise.