Proper nutrition: these four mental tricks will help you follow it

BBC News Russian Service is available for iOS and Android. You can also subscribe to our Telegram channel.

Photographer, Getty Images

Overeating is a serious global problem. There are over 1.9 billion overweight people in the world. According to World Health Organization statistics, the number of obese people on the planet has tripled since 1975.

There are simple spiritual tricks that will help you eat better.

Scientists at Yale University in the United States believe that our diet, and therefore our weight, depends on how we think about food.

Experimentally, they tried mental techniques aimed at combating the habit of eating a lot. Some of them have proven to be effective.

1. Bad thoughts about unhealthy food

Photographer, Getty Images

In one study, participants were asked to stare at a specific dish for six seconds, gathering what they did not like.

Participants should not think that the food was too high in calories – they could imagine it tasted or tasted bad.

After that, participants were asked to rate the degree of craving for food they had just looked at with bad thoughts. On average, this impulse was 20% smaller than that of the control group.

Fighting the craving for junk food is an important part of fighting obesity, as the level of psychological craving for fatty, salty or sugary foods determines a person’s eating habits.

2. Good thoughts on healthy eating

Photographer, Getty Images

After the experiment described above, the scientists did the opposite. Participants were asked to look at a plate of healthy food for six seconds and think positively about it.

It worked. The longing for proper nutrition in the “thinking” participants was identified 14% more often than among the individuals in the control group.

It follows that the concentration before food selection Total only for six secondswe are more likely to make healthier food choices.

3. Brain training against unhealthy food

Photographer, Getty Images

Scientists at Yale have tried to determine if it is possible to train the brain in advance to make healthy food choices.

The experiment looked something like this. A group of people were asked to read several articles about the dangers of fast food and then for another 15 minutes to think about how harmful unhealthy food is.

During this 15-minute reflection session, participants looked at images of a variety of high-calorie foods and thought about the harm they might cause.

After a while, they were asked to choose between a harmful and a healthy dish. In the experimental group, 7.6% more participants chose healthy foods than the control group.

4. Development of the desire for proper nutrition

Photographer, Getty Images

In the experiment described above, the scientists also decided to “turn around” to find out if it is possible to develop the desire for proper nutrition in a similar way.

Participants read several articles on the benefits of a healthy diet, then viewed photos of salads and other healthy foods and tried to think twice.

Scientists note that there was a specific result. In the experimental group, 5.4% more participants turned to proper nutrition than in the control group.

small changes

Photographer, Getty Images

At first glance, these changes seem insignificant, but when the participants in the experiment, after its completion, were offered a dish to choose from, then on average each of them ate 107 fewer calories.

To burn the same amount of energy, the average person will need to run for about ten minutes.

One of the authors of the study, psychologist Edie Kober, comments: “This result is comparable to the results shown by many of the methods of combating obesity offered today, but we achieved it with a short workout.”

“Even if you make the right choice only once a day, in the long run it can help you lose a lot of weight,” adds the scientist.

According to statistics, about 70% of people who go on a diet eventually gain weight again.

Therefore, any method that helps reduce the number of calories consumed can be valuable: if not much, but for a long time.

Leave a Comment