6 recommendations based on psychological research to lose weight

6 recommendations based on psychological research to lose weight

You made plans to get together this evening with friends of the faculty, so llevás a bill to accompany the mate. Later you go to the movies with your partner, and of course, it is mandatory to buy promoting popcorn bucket (pop corn) and soda cups which now also includes a chocolate. You are in the supermarket doing shopping for the week and you find yourself in the hall of the wine, your favorite winery offers tasting a new product.

Why is there an obesity epidemic? The answer is not that what we should eat or do little exercise. But simply people are consuming more calories than you expend. Explanation is based on health reports found that caloric consumption has increased by 268 calories for men and 143 calories for women and conversely, how many calories we spend has not changed significantly since 1980.

But that's no surprise to anyone. What is interesting is that there is a way to fix that does not necessarily admitted to a gym or undergo a very strict diet. Psychology is the answer.

The amount of calories we spend has not changed significantly since 1980

Brian Wansink is a researcher at Cornell University who studies how we eat. He was appointed by the White House to direct changes in food and diet in the US. He is the author of two books: Mindless Eating: Why We Eat More Than We Think (The custom of eating: Why we eat more than we think) and Slim by Design: Mindless Eating Solutions for Everyday Life (Delgado by design: eating habit, solutions for everyday life). In the course of its investigation, Brian found something very interesting: eat for many, many reasons, but generally not to feel hungry.

He writes in Mindless Eating: Why We Eat More Than We Think:

"All - each and every one of us - we eat the amount we eat mostly by what surrounds us. We overeat because we are hungry but not by family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers. This list is almost as endless as invisible. "We are slaves of context. We eat because we are friends, because something is free, because it is at your fingertips, because it looks tasty, etc. We respond to the "signs of the food" based on our feelings.

In an ingenious study Wansink managed to hide pipes in soup plates, so that no matter how ingest the subject, the plate never emptied. Then he fed different people. It happened that people who ate from normal dishes consumed less than half a liter of soup, and some of those who ate from the plates with tubes consumed more than 1 liter. Except at the ends, which made us feel "full" people were his eyes, not their stomachs: if the dish did not look empty, they were eating. Barring a few exceptions, diners did not realize they ate more, and although consumed 73% more, were rated as the other (after all, they only took about half of the soup).

The way we eat is very context

(Related article: Memory and appetite.)

Wansink realized that you can increase or decrease by 20% the number of calories you consume another without noticing. He called this "margin without conscience," and in a year can easily cause it going up or down 4.5 kg.

The way we eat is very context, this can be a good thing, because if we manipulate our environment can lose 4.5 kg or more without even noticing. What should we do? Here are 6 psychological recommendations that can help you to shape more easily and almost without realizing it:

1) Change what is in sight:

No need to throw away all that tasty junk food as long as you make sure you are not in front of your eyes, calling all day. Via Mindless Eating: Why We Eat More Than We Think:

"Out of sight is out of mind. If the candy dish is on your desktop, you must constantly take the heroic decision to resist the chocolate that was insinuating all day. The easiest solution is to remove the plate, move or change of place something sweet for you personally do not guste.¨

Wansink studied how thin people behave before a buffet and compared with the behavior of overweight people in the same situation. One difference was that thin people showed a greater tendency to sit with his back to the buffet, and overweight people tended to sit looking at the buffet.

Own soda in sight? On average, is likely to get even 11 kg more than someone who does not have them

The Syracuse Wansink study (in Slim by Design: Mindless Eating Solutions for Everyday Life) revealed that only look at what food is visible in a house, you can predict the weight of a person. Is there fruit in sight at home? Probably weigh 3.5 kg less than your neighbor who does not. Own breakfast cereal on the counter? Probably weigh 8.5 kg. Own soda in sight? On average, is likely to get even 11 kg more than someone who does not. You can read more about it in this video.

2) Change what is at hand:

Make eating more a nuisance. Want to start to lose weight easily? Use smaller plates and make sure to serve you again you must cross the entire room. No serving dishes on the table reduces what a man consumed by 29%.

In the study of people in the buffet, overweight people, on average, 4.5 meters sat closer to the food than people without overweight tended to seek tables in the farthest ends buffet.

Behavioral economist Dan Ariely, big believer context, said in an interview a story about Google. "This is an experiment that Google recently made. The M & Ms in the offices of New York used to be in baskets. Then they put them in bowls with lids. The caps do not require much effort to be open but reduced the number of M & Ms consumed in that office at 3 million in one month. "

3) Plan ahead:

People thin at the buffet explored all the food before serving, chose their favorite dish and then served - even before grabbing a plate, 71% of them toured the salad bar steam trays holding fourteen seemingly identical chicken dishes the station sushi, and dessert bar. Overweight people did the opposite. They were twice as likely to go first to grab a plate and fill it. They did not choose the food they really liked but served a bit of everything not hated.

Buy hungry is a cardinal sin. Do not make us buy more, making us buy junk, because we choose food that is convenient enough to eat at the moment and will calm our anxieties. "We bought packages that we can open and eat with your right hand while driving home with our left hand."

"The more time watching television, but they ate (...)

Anything that might distract us because we eat more because they do not pay attention to how much you are eating. In this case the television is particularly bad: we forget how much we eat and how long do: "The more time watching television, the more they ate. In fact, if you watched television for an hour, ate 28% more popcorn if you watched TV for half an hour. "

What is more effective than exercise when trying to lose weight? The mere reading of food labels: "Users of the labels did not exercise showed a slightly higher chance of losing weight than those who exercised but did not read the food labels."

And what's personality predicts obesity? Being impulsive: the researchers found that impulsivity was the strongest predictor of who would be overweight. Our environment calls us, and if you're not thinking before acting is better than your surroundings are properly arranged.

4) Slow down:

Overweight people in the buffet chewed 12 times per bite. Thin people chewed on average 15 times. The researchers show that eating more slowly allows time for the "sign of being full" is revealed: one study found that women who were told to eat fast, consumed 646 calories in nine minutes, but these women consumed only 579 calories in 29 minutes when they were asked to make pauses between bites and chew each bite 15 to 20 times before swallowing.

"Many studies show that it takes about 20 minutes to our body and brain's satiety signal, and then we realize that we are full." "This is the problem. We started, finished and cleaned the table in many of our meals in under 20 minutes. "

People who were successful in making these changes made slowly but consistently

The same amount of food can make you feel full or hungry even completely, depending on how fast you eat, so go slowly maaaaaas.

5) The variety is not "salt" of weight loss:

This is one of the reasons why we overeat at buffets: we want to try everything. Give people 3 choices and eat 23% more than if they only had one, as demonstrated by the team of Dr. Barbara Rolls.

Brian recommends never have more than two things at home in no time. You can find more, but the lack of variety and having to get up to serve will make you eat less.

6) You are aware of the people you eat:

The amount we eat is strongly affected by how much they eat those close to us, but we rarely realize that.

"On average, if you eat with a person, you consume about 35% more than they otherwise would consume. If you eat with a group of 7 or more, you will eat almost double - 96% - of what you ate alone would consume their "according Mindless Eating: Why We Eat More Than We Think.

With whom you need to be more careful when eating? With thin people who eat more, because it makes your brain think you can eat like them without any disadvantage, but you know what this might be their only meal of the day.

Are you ready to start implementing this tomorrow?

Bad idea. Wansink found that people who were successful in making these changes made slowly but consistently.

We live most of our lives on autopilot, but by taking control in some places, the autopilot could take us where we want. As Wansink says "the best diet is that we do not know we are following."