When you’re trying to lose weight, you might start by eating less.

但是，您如何在不饿的情况下缩小份量呢？值得庆幸的是，您可以使用几种策略来减少卡路里，同时避免饥饿。

本文包含8个重要的技巧，可以减少食物部分，而不会使您更加饥饿。

1。Make at Least Half Your Plate Veggies

Vegetables have lots of filling water and fiber, but not a lot ofcalories（（ 1 ).

By replacing half the starch or protein of your meal with non-starchy vegetables, you can eat the same volume of food and still slash overall calories ( 1 ).

And research has shown that the amount of food you eat is a factor in feeling full ( 2 ).

在一项研究中，每个参与者分别获得了相同数量的意大利面，但蔬菜量不同。

参与者吃了类似的食物，无论他们得到多少蔬菜，这意味着那些蔬菜比例最高的人甚至不知道卡路里（ 3 ).

尝试缩放其他食物的部分，并用非淀粉蔬菜填充其余部分。

混合菜肴时，您可以应用相同的概念。只需在您喜欢的食谱中添加更多的蔬菜，以使它们的卡路里和营养密度更低。

概括：

Veggies add volume to your meal, letting you eat fewer calories for the same amount of food.

2.每顿饭或小吃吃蛋白质

Science has repeatedly shown that蛋白质increases feelings of fullness more than carbs or fat ( 4 ).

One study from 2012 looked at the effects of eating high-protein meals on feelings of fullness. Participants ate meals with 20–30% of calories from protein.

研究人员发现,人吃了蛋白质-rich meals felt fuller in both the short and long term, compared to when their meals contained half that amount of protein ( 5 ).

通过将其包括在每顿饭和小吃中，利用蛋白质的填充特性。

Focus on lean sources of protein, such as eggs, skinless poultry, dairy, seafood and fish. Plant-based proteins are also good choices, and may include beans, bean dips, tofu and nut butters.

Here are some ideas for getting a protein boost in different meals and snacks:

  • Add some plainGreek yogurt早餐冰沙。
  • 将全麦饼干与弦奶酪或鹰嘴豆泥配对。
  • 用蔬菜汤煮鸡蛋。
  • Add beans or a hard-boiled egg to salad.
概括：

Protein helps your body feel more full than carbs or fat do. Include protein with each meal and snack to boost its power.

3.用餐喝水

喝果汁或苏打水等富含卡路里的饮料并不能使您感到饱满，但确实会让您的卡路里不需要（ 6 ，，，， 7 ).

对于老年人，喝酒water在一顿饭可以帮助满足你的食欲和红色uce the likelihood you’ll overeat.

In one study in older adults, people who drank about 2 cups (500 ml) of water before breakfast ate approximately 13% less than the participants who did not drink any water before eating ( 8 ).

Drinking water before a meal doesn’t seem to have the same effect on younger adults. Nevertheless, replacing high-calorie drinks with water can save you total calories at your meal ( 9 ).

Drink water or other zero-calorie beverages with your meal to quench your thirst without increasing your calorie intake.

概括：

Drinking water with your meal saves you extra calories. What’s more, drinking a glass of water before a meal helps some people eat less.

4。Begin With a Vegetable Soup or Salad

吃更多的课程以减少食物似乎是违反直觉的，但是用汤或沙拉开始用餐可以帮助您做到这一点。

在一项研究中，参与者每周一次在实验室吃午餐五个星期。当他们在主菜之前得到汤时，他们的整餐比吃饭时，他们的卡路里少20％（ 10 ).

同一位研究人员在给人们的沙拉面食之前给人们沙拉时发现了类似的结果（ 11 ).

When people ate a small salad before their pasta, they ate 7% fewer calories during their meal than when they dove directly into the pasta. When they ate a large salad, they ate 12% fewer calories.

Light vegetable soups and salads have something in common: they have a high water content, are full of fiber-rich veggies and are generally low in calories.

这种高纤维高水组合似乎是遏制随后卡路里摄入量的好方法（ 12 ).

However, watch out for salad dressing, which can quickly rack up the calories.

概括：

Starting off with a low-calorie soup or salad takes the edge off your hunger, priming you to eat less of the main course.

5.使用较小的盘子和叉子

It might sound strange, but the size of your plates and eating utensils affects how much you eat.

在一项研究中，研究人员发现，人们倾向于填满大约70％的盘子，而不论盘子尺寸如何 13 ).

That translates into a lot more food if you’re using a 10-inch plate compared to an 8-inch plate — 52% more food, in fact ( 13 ).

And when you have more on your plate, you’re likely to eat more ( 14 ).

In other studies, people have served themselves more ice cream when using a bigger spoon and have eaten less food when using a small fork (15，，，，16).

因此，利用幻觉的力量，并使用较小的盘子和器皿。同一部分看起来会更大，您可能会更少饮食。

概括：

Using smaller plates can help keep portion sizes in check while tricking your brain into thinking you’re eating more.

6。Eat Mindfully

在您的智能手机，电视和忙碌的生活方式之间，在分心时吃得太容易了。

Distracted eating tends to lead you to eat more, not just at that meal, but for the rest of the day ( 17 ).

谨慎的饮食，，，，the practice of paying full attention to what you eat without distractions, helps you notice your body’s hunger and fullness cues, so that you can actually know when you’ve had enough ( 18 ).

Mindfulness can also help you distinguish between physical hunger and emotional hunger ( 18 ).

当您感到饥饿时，请问自己是否真的饿了，还是只是想吃饭，因为您无聊或经历了其他情绪。

如果您习惯于在情感上饮食，请在进食前尝试其他一些策略，例如散步，锻炼，喝一杯茶或日记。

And instead of multitasking at mealtime, try setting aside at least 20 minutes to tune into your food, taking time to smell it, taste it and feel its effect on your body.

概括：

限制分心并在饮食期间在精神上存在，可以帮助您更好地识别饥饿或饱满的时间。

7。Spice Up Your Meals

Adding hot peppers to your food may help you eat less.

A compound inhot pepperscalled capsaicin can actually help reduce appetite and hunger ( 19 ).

In one study, participants who consumed spicy red pepper as part of an appetizer ate 190 fewer calories during a subsequent lunch and snack than those who skipped the spice ( 20 ).

如果你不能加热gingermay have a similar effect.

一项对十个超重男性的研究发现，在早餐期间喝姜茶时，参与者比跳过姜茶时感到饥饿（ 21 ).

概括：

Adding hot pepper or ginger to your meal may help you feel more full and eat less.

8。Eat More Soluble Fiber

In general,fiber-rich foodscan help you feel full.

以及带有可溶纤维的食物，例如燕麦片，梨和豆类，尤其充满。那是因为可溶性纤维可容纳更多的水，使其大量。

在消化道中，可溶性纤维会产生浓稠的凝胶，有助于缓慢消化，使饥饿保持越来越浓度（ 22 ，，，， 23 ).

Recently, researchers found that adding soluble-fiber-rich flax orchia seedsto meals increases feelings of fullness ( 24 ).

附带说明，那些相同的研究人员发现，与起始水平相比，到六个月结束时，使用CHIA种子会降低饥饿激素生长素素（ 25 ).

Here are a few easy ways to increase your soluble fiber intake:

  • Add chia or ground flaxseeds to smoothies, yogurt and cereal.
  • Top whole-grain oatmeal, buckwheat or millet breakfast bowls with diced apple or pear.
  • Add beans to soups, salads and entrées.
  • 多吃南瓜。冬季和夏季南瓜的可溶性纤维都很高。
  • Snack on fruit.
概括：

Soluble fiber helps keep hunger at bay. Find it in oatmeal, chia seeds, squash, beans, apples and pears.

The Bottom Line

吃更少的卡路里并不一定意味着感到饥饿。

In fact, there are many things you can do to keep hunger at bay.

尝试用蔬菜来散布您的份量，吃更多的蛋白质或通过使用较小的盘子欺骗您的思想。

这些简单的技巧可以帮助您在不感到饥饿的情况下控制食物部分。