How You Can Trick Your Brain into Eating Less

It’s no secret that the mind is a tricky thing. Our brains are highly complex, barely understood systems of neural connections that make our conscious existence what it is. Sometimes it’s hard to know who is calling the shots. Feeling overruled by our mind can happen for many reasons—if you’ve ever tried to lose weight, you know this all too well. The following will explore some of the ways you can work with your mind to help develop and consistently maintain ideal eating habits.

Have A Mindset Moment

Before we begin embracing some tricks and tips to help you work with your brain better, a little bit of peace needs to be made. Take a moment to get a present and think about weight loss and weight. This isn’t the time to judge yourself; notice the thoughts that arise within you when you think about these things—you might even want to write down the things that come to mind.

As you do, ask yourself if you know these things are right and why. Studies have shown repeatedly that the things we believe about ourselves have a significant impact on our lives. From a young age, our minds are flooded with statements about ourselves and the world. We adopt these statements as beliefs, and many of them can be false or harmful. Pay special attention to phrases like:

• I’m not too fond of healthy food
• I hate exercising
• I’ll always be bigger
• Even if I get thinner, it won’t last 

All of these statements are so broad that they can’t be right. Have you tried every vegetable there is? Every form of exercise? Can you see into the future? Point out to yourself whenever you notice these thoughts arising within you, and make sure to acknowledge when a belief is false.

Understand Your Reasons

Once you’ve identified your self-limiting beliefs about food, it might also help to identify your reasons for wanting to alter your eating habits. For some of us, our senses have to do with our image; for others, our health pushes us towards a different way of eating. Some of us are exploring the concept of self-love and self-care more thoroughly. For others, they might have booked a gastric sleeve surgery or other bariatric surgery and need to reach a certain weight before the procedure takes place. Perhaps it’s a combination of the above reasons or something entirely different. Holding your reasoning in your mind can help you when motivation doesn’t come as quickly as you’re used to. 

Make Food Choices In Advance 

Our day is full of food-based choices. Studies have shown that we all have greater self-control when we make choices in advance. This could mean ordering or preparing lunches in advance, instead of making a choice about what you’re going to have for lunch the moment you get hungry. Meal prepping can help out for the same reasons.

Don’t Grocery Shop While Hungry

This tip is super easy to enact and can make a big difference in your eating habits. If you don’t shop hungry, you’re less likely to make unhealthy impulse purchases based on cravings. This will reduce the unhealthy options in your home or workplace, making it easier for you to make good choices when mealtime comes.

Use Optical Illusions To Your Advantage

Your mind plays tricks on you sometimes; why not play a trick or two back? Studies have shown that the same measure of food placed on a large plate and a small plate result in different feelings of satisfaction after eating. People who ate off the smaller plate were more full and satisfied because their portions appeared bigger. Those who ate the larger plate felt less full and satisfied because their amount seemed smaller. This is called the Delboeuf effect. Using smaller dishes for your meals can result in you feeling fuller and more comfortable with your meal.

The above information should have given you a few tips and tricks to help work in tandem with your mind toward ideal eating habits. Many people who embark on a weight loss or healthy eating journey encounter unaddressed pains or internal struggles throughout the process. This is entirely normal. When feelings arise that make you feel incapable, go back to the first step and write down the thought or feeling. Analyze it and draw your awareness to whether or not the idea is accurate. Contrary to popular opinion, you don’t have to believe all your thoughts. In fact, understanding how Food Noise affects your brain and eating habits can be crucial in recognizing unnecessary distractions or cravings that interfere with your goals.

Related Articles:

• Eat Healthier and Delicious This Summer
• Eat to Feel Better