Hate weighing food and counting calories? Good news: losing weight can be intuitive.
The first life hack is the plate method. Fill half with non-starchy vegetables (broccoli, spinach), 25% with protein (chicken, fish), the rest with whole grains (quinoa, bulgur).
The second technique is mindful eating. Eat slowly, putting your fork down after each bite.
The brain registers satiety after 20 minutes, so reducing the speed of eating automatically reduces portions by 15-20%.
The third trick is color psychology. Red plates are associated with prohibition, reducing appetite, and blue ones with harmony, helping to avoid overeating.
The fourth secret is aromatherapy.
The smell of grapefruit suppresses cravings for sweets, mint reduces hunger, and vanilla creates a feeling of satiety.
Many people find the method of intermittent fasting 14/10 helpful. For example, breakfast at 8:00, dinner before 18:00.
During fasting, the body switches to ketosis, burning fat.
But it is important not to skip breakfast: studies show that those who eat in the morning consume 200–300 kcal less during the day.
Additional tricks: use small plates - portions visually seem larger; eat protein foods first - they satiate faster; drink water with a slice of cucumber before meals to reduce appetite.
These techniques are effortless—they change your eating behavior at the habit level.
