11/08/2022
10 ways to retrain your brain to be a healthy eater
A 2018 study proved the value of the ‘nudge theory’, confirming that making some simple but strategic tweaks helps your brain choose the healthier option — no willpower required. So, instead of trying to lose weight or fight sugar cravings by relying purely on self-control, you can use the following science-backed strategies that talk directly to your body’s boss — your brain.
1. Eat an apple before shopping
There’s a reason you should never shop on an empty stomach. ‘Hungry shopping’ causes people to fill their trolleys with 31 per cent more high-kilojoule foods, one study has found.
2. Think of yourself as a ‘healthy eater’
According to a US study, which found that when people trying to implement a dietary change like ‘eat more fruit’ created a new label for themselves — like ‘fruit eater’ — their eating behaviour followed suit.
3. Photograph your meal
A 2017 study proved keeping a photographic food diary, particularly one that lets you view snaps of many meals next to each other, helps you keep your healthy eating goals on track.
4. Snack on walnuts between meals
Research shows walnuts activate a brain region involved in appetite control.
5. Eat with your ‘other’ hand
It works by disrupting eating habits, so your brain is forced to pay closer attention to what and how much you’re eating, rather than just letting you chew your way through food on autopilot. When scientists put the theory to the test, people consumed a third less food when they switched hands.
6. Imagine eating it!
A US study suggests you can trick your brain into thinking you’ve already had your fair share. Before you enjoy a food you love but don’t want to eat too much of — perhaps potato chips — spend a bit of time imagining yourself eating and getting through a big bag of them.
7. Tap away a craving
Can’t stop thinking about chocolate? set your phone timer to 30 seconds, then, using your index (or pointer) finger, tap your forehead until the alarm sounds.
It might sound a little strange, but research has shown it effectively zaps food cravings by distracting the brain.
8. Clench your muscles to say ‘no thanks’
Research indicates that when you tighten your muscles, whether it’s your calf muscles, your biceps or just clenching a fist, it subconsciously mobilises your willpower – perfect if you want to resist food cravings or to say no to seconds, minus the mental struggle
9. Choose healthy food first
Do this whenever you’re serving yourself a meal. Food psychology scientists have proved the first food you put on your plate influences what you’ll take next — so if it’s a healthy choice, two-thirds of your plate will ultimately end up covered with healthy foods, without your willpower having to do any work.
Perfect for Christmas Lunch!
10. Cut up your food before eating
When a meal or even a piece of cake is served in smaller, bite-size portions, you’ll feel less compelled to finish your plate — and you’ll also feel full for longer afterwards.
The US researchers behind the finding say it’s because a portion of food cut into multiple pieces looks larger, which tricks your brain into thinking you’ve consumed more than you have while you’re eating.
So why not try a new approach to eating healthy by putting your brain in the driver’s seat — and see if it helps you to beat food cravings too!
(Source Karen Fittall - health journalist)
