Our brain is the biggest egoist in the world. It is lazy, afraid of discomfort, and thinks only of itself. It is precisely because of its whims that we spend evenings on the couch watching series, devouring cupcakes and ice cream. Fortunately for us, the brain can be easily deceived.

1. Use small dishes

The same portion of food is perceived differently by the brain when served on a large versus a small plate. Small dishes create an illusion of abundance, and the brain readily accepts the deception as truth. Your stomach, however, won’t feel the difference, so get used to using small plates.

2. Put the fork on the table

The main thing in food is mindfulness. We have forgotten how to eat in silence, one-on-one with food. And our brain has unlearned to say "stop" in time. Make it a rule to eat slowly and consciously. Place a portion of food in your mouth, put down the fork, and chew slowly. Try to feel the smell and taste of the food, its texture.

After chewing the food, don’t rush to reach for the fork again. Wait a few seconds for the signal from the stomach to reach the brain. This way, you will not only make the meal more mindful but also protect yourself from overeating.

3. Don’t be distracted

An important rule that everyone has forgotten: do not eat in front of a computer or television. When you get distracted from the food, the process becomes unconscious, and the brain does not control the feeling of fullness. Moreover, it is more enjoyable to enjoy food in a quiet environment than in a noisy one.

4. Make a snack plan

A snack is just as important a meal as breakfast, if it is mindful. Usually, we do this on the go or while occupied. The only thing such a habit leads to is extra weight. Make a meal plan and include snacks in it. As soon as you feel hungry, tell yourself: “I will definitely eat, but only at the strictly allotted time.”

5. Drink more water

Since we are used to getting by without water, the body has learned to extract it from food. Do you guess where this leads? Most often, we confuse the feeling of hunger with thirst. The next time you feel slight hunger, drink a glass of water. If the desire to eat hasn’t gone away, so be it, feed yourself.

6. Take food to go

Get into the habit of splitting a portion in a café or restaurant and taking half home. But do this before you start eating, otherwise you’ll find it hard to stop. Ask the waiter to bring you a container and immediately set aside half of the portion into it. This way, you won’t be tormented by guilt from not finishing, and your body will get as much food as it needs.

7. Sometimes you can cheat

It is very difficult to limit yourself in favorite snacks or desserts. Especially since during a diet, your body already experiences significant stress. Allow yourself a little sweetness, but only do this not at home. You need to break the chain “home - food - pleasure.”

If you crave ice cream, go to the nearest café and order a couple of scoops. This way, your brain won’t associate food with home, and you will check how strongly you want something sweet, that you’re ready to go outside.

8. Set realistic goals

You won’t be able to lose 30 kg in three months – unless, of course, you want to stay healthy. Don’t evaluate success by clothing sizes. Rather, set a goal to get rid of bad habits, start eating right, and take care of your body. This is a long and thorny path. Grand goals can cause you to stray from it. Don’t rush, take small steps, and when you look back, you’ll see how much you have achieved.