Unhealthy snacks and large portions are real enemies when it comes to eating less to lose weight. According to psychologists, most of the actions we perform in our daily lives are the result of automatic and unconscious processes or habits, such as the act of eating.

But the good news is that it is possible to train your brain to make healthy eating happen naturally. In the beginning, it will take a little effort - since the brain needs 21 to 90 days to consolidate a new habit. But in a few weeks you will find that you are eating less without even realizing it.

Start following these simple steps today and you will be on your way to eating less.

Stop eating without thinking and start eating mindfully

Have you ever eaten a bag of popcorn while watching a movie when you weren't hungry? Devoured dinner in front of the television without really enjoying the meal? Mindless eating is considered a modern evil. Our busy lifestyles mean that it is very easy to make irrational food choices. So we reach for unhealthy snacks for a quick energy boost and we areBut eating this way not only reduces our enjoyment of the food we eat, it can also lead to overeating, because we miss the signs of physical fullness. But it is against this backdrop of chaos that mindful eating .

Eating with full attention. Constantly seeking to eat in a conscious way, noticing what kind of food you are eating and the taste, in order to extract the maximum benefit. This is what the mindful eating This is a millennial technique widely used in behavioral nutrition that proposes the awareness of the signals and responses to the act of nourishing oneself, maintaining curiosity in the sense of seeking the perception of sensations. Thus, to eat attentively is to tune in to what your body really needs.

So when you encounter chocolate or another treat on the way, pause. Acknowledge what is happening without judging. Ask yourself what is driving you to eat - boredom? or is it in response to something that happened? Pausing and noticing your thoughts, emotions and physical sensations helps you focus. You can still eat the chocolate, but it becomes a choice and not a choice.And sometimes bringing this moment of choice into consciousness helps us to break an automatic chain of behavior.

Plan the meals

Planning healthy meals before you make your weekly purchase helps to fortify you against the powers of fast food and junk food. If you eat out, try checking the menu (and nutritional information, if available) online in advance. That way, you can opt for a healthy dessert or 'mini' dessert instead of a sweet pizza substantial enough for a family offour people.

Eat more protein

Protein takes longer to digest than carbohydrates, which means that you will be more satisfied for longer. Thus, a protein-rich breakfast results in lower calorie consumption for the rest of the day.

Read also: Protein-rich foods and their benefits

Use smaller plates

It's a fact: people usually serve themselves more when given a bigger bowl, so to eat less it is important to use smaller plates, bowls, and spoons can trick your brain into thinking that you are eating more than you really are.

Chew more and slowly

There is a time interval of about 20 minutes between eating and the brain receiving the message that the stomach is full. So when we eat too fast, we don't create the opportunity to receive the message. But if we take our time, we notice when the body says 'enough'. Try setting a timer for 25 minutes duration of the meal, chewing hard and slowly.

Read also: Mindful Eating: The method that teaches conscious eating