All the time we are thinking about how to lose weight healthily: exercise, diets, tricks, it's not bad. But we forget that the brain also plays a dominant role in our body, so paying attention to it may be another key.

According to a study from the Albert Einstein College of Medicine, New York, after an extended period of hunger, such as a strict diet, the brain suffers from a shortage of nutrients, causing neurons to start eating each other.

This process, called autophagy, which seeks to obtain nutrients, triggers a series of chemical signals that compel your body to urgently consume food, leading you to eat in a hurry.

But it's not just about the internal processes the brain generates; it also involves how being able to “trick it” helps you feel more satisfied, eat less, and even generate well-being. That's why we share some simple techniques you can apply.

1. Think about portion size. Researchers from Vanderbilt University state that the focus should be on reducing unhealthy food portions while simultaneously increasing the amount of healthy foods to replace them. This way, your brain won’t feel an empty “void” to fill.

2. Wait 20 minutes. Your brain and stomach register feelings of fullness after 20 minutes, says Cara Stewart, dietitian and nutritionist. During this time, the receptors inform the former that your body is receiving nutrients.

3. White and round plates. Research from Memorial University of Newfoundland, Canada, indicates that sweetness and intensity ratings were higher when served on white and round plates.

If you are not a fan of salads because they lack a sweet flavor, you can trick your brain and give it that sensation by using utensils with these specifications, and you won’t need to eat something extra (like that little cake you’re thinking about).

4. Eat slowly. A study published in the Journal of the American Dietetic Association shows that women who ate their food slowly consumed fewer calories and drank much more water. This helps you feel satisfied and not need to overeat.

Losing weight healthily is not impossible; it is in your hands to choose a diet full of healthy foods, exercise, and implement techniques that have been proven to help you achieve your goal. Are you up for it?

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