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Eat healthy using choice architecture
- Use smaller plates. Bigger plates mean bigger portions.
- Use tall, slender glasses instead of short, fat ones to drink less alcohol or soda.
- Use plates that have a high contrast color with your food.
- Display healthy foods in a prominent place.
- Wrap unhealthy foods in tin foil and healthy foods in plastic wrap.
- Keep healthy foods in larger packages and containers, and unhealthy foods in smaller ones.
842
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How craving are stimulated artificially
- Salivary response: the more a food causes you to salivate, the more it will cover your taste buds.
- Rapid food meltdown: this tells your brain that you’re not full, even though you’re eating a lot of calories.
- Calorie density
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3.91K reads
Words frame your sense of empowerment and control
“I don’t” is experienced as a choice, so it feels empowering. “I can’t” isn’t a choice, is a restriction.
In other words, the phrase "I don't" is a psychologically empowering way to say no, while the phrase "I can't" is a psychological...
770
2.98K reads
Building better habits means changing your environment
Most people think that building better habits or changing your actions is all about willpower or motivation. But your environment has an incredible ability to shape your behavior.
Nowhere is this more true than with food.
710
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The “Outer Ring” strategy for buying healthy food
At the store, only go for the “outer ring” , where the healthy food usually lives: fruits, vegetables, lean meats, eggs, etc. These are items that grew or lived outdoors. That’s what you should eat.
The aisles are where all of the boxed and processed stuff is placed.
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2.85K reads
Stress favors unhealthy eating
Stress causes certain regions of the brain to release chemicals that can trigger mechanisms similar to the cravings you get from fat and sugar, so your brain feels the addictive call of fat and sugar and you’re pulled back to junk food.
645
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The reasons we crave junk food
- The sensation of eating the food: what it tastes like, what it smells like and how it feels in your mouth.
- The blend of proteins, fats, and carbohydrates that it contains: junk food companies are looking for a perfect combination, that excites your...
661
3.18K reads
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I have a passion for games and books. Avocado is my fuel. And superfood in general.
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How to Eat
- Pay more, eat less. Better food costs more.
- Eat until you are 80% full. It takes 20 minutes before the brain gets the word that the belly is full. Eat slower and consult your sense of satiety
- Eat meals. Snack less
- Do all your
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