It is a well-known fact that eating less can help you lose weight. However, cutting down on food and dieting is not a good idea in the long run as it compromises various health parameters, makes you feel weak and tired and creates nutritional deficiencies. However, according to a new study, a restricted diet helps you live healthier and longer.

Research conducted by the National Institutes of Health shows reducing your calories by 12 percent for at least two years can lead to changes in DNA that slow aging and reduce the risk of early death by 15 percent. Reduces. However, keeping calories low becomes a problem if you don’t feel full. Luckily, experts say there are several ways you can feel full and healthy without overeating. Some of these tips include:

eat in small plates

Various studies conducted on this say that having a smaller plate to eat will not only give you more satiety but will also ensure that you eat less food. Even if you take a large portion size, if the plate is small, you will feel satisfied with even a single helping, without feeling deprived.

According to experts, when you look at your plate, about one-quarter of it should be protein, the most satiating macronutrient—because it helps slow digestion and reduce hunger hormones.

stop eating buffet

Nutritionists say tapas-style meals involve small portions of highly palatable fat-rich foods, and so they trick your brain into thinking you’re not eating enough, leading to overeating. You start eating too much. And so, it is always better to order a la carte so that it becomes easier to consume more of small, frequent servings without filling up on too many calories.

drink water

Just before you sit down to eat, drink plenty of water – not only to hydrate but also to feel full. According to studies, drinking water before meals helps you eat less during meals.

Experts also suggest adding chia seeds to water as they are rich in fiber and promote satiety.

stop snacking

There are times when you feel hungry after meals so have snacks, especially sweets, cakes and crisps. According to experts, these foods are rich in saturated fat and simple carbs – which are broken down and absorbed quickly, causing a rapid rise in blood sugar followed by a crash, leaving you feeling full in no time. After that you start feeling hungry again.

And so, choose complex carbs, proteins and healthy fats – like avocado spread on oat cakes/cookies.

high fiber content

Most people do not understand the science behind nutrients and how they are helpful in providing nutrition and keeping you full. Fiber is an important component and should be included in all of your meals as it is a key component of feeling full.

Fiber is the indigestible part of plant foods and helps slow down digestion – keeping you feeling full longer and keeping your bowels regular. So, instead of white rice and pasta, choose their brown counterparts.

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