Your Lunches Are Making You Hungrier for Dinner (But Not for the Reason You Think)
Why it packs on pounds: Large lunches don’t just have excess calories; they may prime your brain for large dinners—at least that’s what researchers found when they overfed both lean and obese mice; their results suggest that eating too many calories at once stops the production of a hormone that normally sends fullness signals to the brain. Which means you might not be satisfied by your lunch—and, chances are, you’re going to gorge on whatever’s around once you get home.
The fix: Stop eating when you feel comfortably full but not like you overdid it. Try to follow these guidelines from Lori Zanini, RD, spokesperson for the Academy of Nutrition and Dietetics: three to four ounces of a lean protein, such as grilled chicken or fish, a healthy carb like fruit or whole grains, one to two tablespoons of good fats, such as olive-oil based salad dressing or nuts, and as many vegetables as you want.
You Watch YouTube Videos at Your Cubicle
Why it packs on pounds: Unless you’re that guy, you’re probably viewing with headphones in, which drowns out the sounds you make while you eat. Being able to hear yourself chewing and crunching reduces the overall amount of food you eat, suggests research in Food Quality and Preference, likely because it makes you more aware of just how much you’re eating.
The fix: Save the headphones and videos for short breaks when you’re not noshing. Instead, do the thing you’re always being told you should do and try to pay attention to your food while you’re eating.
The fix: Not to sound antisocial, but try to dine solo more often than not. If you’ve got lunch dates scheduled, be mindful of how fast you’re eating, and remember that just because one of your fellow diners is a card-carrying member of the clean-plate club doesn’t mean you have to be, too.
The fix: Grab a plate before you dig into take-out lunch (Zanini recommends a nine-inch dinner plate for maximum portion control). Save whatever doesn’t fit on the plate for tomorrow’s lunch. Need some guidance figuring out what’s healthy take-out and what’s not? Here are eight nutritionist-approved fast-food meals.
The fix: Before you go for your second helping of quinoa salad or another handful of walnuts, remind yourself of all of the good nutrients in that food. The study researchers found that when people were told about the most nourishing parts of healthy foods, they stopped thinking of them as less filling; and, doing the same may help you stop yourself from eating more.
source: huffingtonpost.com byOprah.com