If you want to lose weight but find it difficult to start a diet or go to the gym, you should know that there are harmless tricks to achieve your goal. These methods work because much of our relationship with food has more to do with psychology than hunger.

The point is to be more careful when eating, serve smaller portions, and prioritize healthy foods. That’s what Richard Wiseman, a social psychologist who believes that mindful feeding is a healthier lifestyle solution.

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One trick is to use your non-dominant hand to eat. Any activity you do with your non-dominant hand will probably take longer than usual, and that’s the goal of this exercise.

“What that actually means is that it takes longer and you’re more careful when you eat because you need to overcome coordination issues and so on, so you end up eating less,” Wiseman explains on his On Your Mind podcast.

Plus, it allows you to focus on your movements and what you’re eating.

A study published in a scientific journal, American Journal of Clinical Nutritionrevealed that paying attention to the food on your plate causes you to eat less.

And for this reason, another trick of psychologists is to eat in front of the mirror. Feeling watched while eating, even alone, can inspire you to adopt healthier habits.

This idea is based on an experiment conducted by psychologist Brad Bushman who divided participants into two groups. The first group had a mirror in their room, and the other group did not. Both groups were given healthy and unhealthy food.

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The group that had mirrors in the room consumed less healthy food than the other groups. Maybe, because they met each other, they were more able to control themselves.

“As soon as people can see their own reflection, they become more self-aware and make healthier food choices,” the professor said.

Experiments were also carried out outside supermarkets. Customers are invited to sit down to eat a variety of healthy and unhealthy foods. Some have mirrors on the table, and they are the ones who choose the healthiest options.

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“Those are the tips, some call them tricks, but the psychological ones, they can have a big impact,” said Wiseman.

A healthier way to eat

According to the UK’s National Health Service, here are some recommendations for eating healthier.

• Eat 5 portions of fruit and vegetables a day.
• Choose dairy product options that are low in fat and sugar.
• Eat two portions of fish per week.
• Drink 6-8 glasses of water a day.
• Eat 30 grams of fiber a day. (YO)