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10 Fascinating, Science-Backed Mind Tricks For Weight Loss

10 Fascinating, Science-Backed Mind Tricks For Weight Loss

Many of us are already aware of this fact, the only way to lose weight is through the correct balance of calories in vs calories out.

All successful weight loss programs result in a caloric deficit, by burning more calories than consumed. The healthiest approaches combine nutritious diets with full-body workout routines. Gradual weight loss is then a product of consistency.

As you probably know by now, this is far easier said than done! Our bodies resist these lifestyle changes, especially in the beginning. With cravings and hunger as mighty adversaries, sticking to your healthy diet becomes a battle of will.

However, these 10 ingenious mind tricks for weight loss will enable you to conquer the mind, stay consistent and achieve the slimmer body you desire!

1. Harness the Power of Blue

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    As far fetched as this one sounds, surrounding yourself by the color blue could significantly suppress your appetite. One study found that eating in a blue room reduced food consumption by up to 33%! The color blue triggers the brain by making food appear less appealing.

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    Try eating with blue plates or even a blue tablecloth and see if you notice an effect on your appetite. Avoid colors yellow, red and orange, they will increase its appeal!

    2. Position Yourself Opposite a Mirror

    Another seemingly bizarre weight loss trick is to sit opposite a mirror. Yet, one study found it can reduce food consumption by up to a third! It’s believed that being able to see yourself makes you judge yourself objectively. As a result, you will keep tighter control over your eating.

    Increased levels of guilt associated can even decrease the taste of junk food. So if you must eat something unhealthy, make sure you sit in front of a mirror!

    3. Turn Up Lights and Turn off Music

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      Many restaurants purposefully create atmospheres that encourage customers to eat more. From dim lighting that lowers eating inhibitions to background music that speeds up the chewing of food.

      Try creating the opposite environment, you’ll be amazed how much less you will eat. Keep the lights bright and the music off at dinner time!

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      4. Burn a Vanilla Candle

      As mentioned earlier, neutral sweet scents can dispel hunger and cravings. The aroma of Vanilla is another way to trick the mind for weight loss. In a study of 160 people, scented patches encouraged an average loss of 4lbs.

      Simply burning a vanilla scented candle at dinnertime could save you from craving dessert!

      5. Snack on Neutral Sweet Foods

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        Notice how the sugary-sweet smell of chocolate immediately makes you feel hungry? Well, neutral sweet odors have been seen to have the opposite effect by suppressing appetite.

        When the urge to snack becomes too great, grab a neutral-sweet fruit such as bananas or apples. They are nutritious, wholesome and almost impossible to overindulge!

        6. Reduce the Size of Plates and Bowls

        As trivial as this sounds, using smaller plates triggers a powerful mind trick for weight loss. Downsizing actually enables you to decrease your portion size without affecting your feeling of fullness.

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        Try this clever trick for yourself by stepping down from a 12″ to a 10″ plate, you’ll be surprised to see your meal satisfaction remain the same!

        7. Spice Up Dishes

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          Taking a walk on the spicy side of the kitchen is another expected mind hack. Studies found that cayenne pepper decreases appetite and may kick up your metabolism. So you’ll subconsciously consume less and burn more calories at the same time.

          Even the aroma of spicy dishes is potent enough to encourage smaller bites of your meal. For those not used to spicy foods, the effects are stronger!

          8. Eat More Slowly

          The benefits of chewing slowly have been studied number times. Longer chewing patterns result in a greater release of natural appetite regulating hormones. As a result, it decreases calories consumed by increasing fullness.

          Chewing and swallowing quickly is a common habit. Try slowing down and you will notice yourself naturally eating less!

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          9. Record Your Diet

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            Keeping a food journal is the most effective way to raise awareness of your diet. You may be surprised at the amount of food you consume, or by the number of unhealthy choices! Many nutritionists have noted that this simple act hacks the mind and encourages weight loss habits.

            Start by jotting down your meals and reviewing it at the end of the week. Take it to the next step by counting calories using one of the many food journal applications.

            10. Find Ways to Remind Yourself

            When going out for a meal with friends, it’s easy to get carried away and blow much of our weight loss efforts. But setting yourself a small personal reminder can be an effective way to prevent overindulgence.

            An old trick used by women in France was to tie a ribbon around their stomach before going out. This helped them stay aware of their tummies, especially if it began to get tighter!

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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