Losing weight without dieting

It's all the fault of the hypothalamus, or the hamster in your head that makes you shove that Tony's Chocolonely sea salt caramel down in one sitting and leave those responsible crudités for tomorrow. Doctors Felix Kreier and Maarten Biezeveld wrote a book about how to keep that annoying muncher in your head in check. Here are seven tips from the book.

Understand the hamster
The hypothalamus doesn't mean it all that badly. It still believes we live in a world without Jumbo and Albert.nl. So it wants you to be prepared for a hunger winter in a cave. Well, then it makes sense that you'd rather stick calorie-rich food on your hips than lick a cucumber a bit.

Fight that hamster
That hamster in your head wants you to eat a lot. But it's not alone. There are two other parts of the brain that govern your actions. The prefrontal cortex is the decision-maker. So if it decides that you're going to lose weight, it is in charge of the hamster. Then there's the limbic system, or the lobbyist, that gives you a good feeling. But that lobbyist is a bit of a follower. When the prefrontal cortex, the decision-maker, is in charge, it gives you a good feeling because you're losing weight. But if the hamster is in charge, then the lobbyist will give you pats on the back because eating calorie-rich food makes you feel good. So it's important to become good friends with that prefrontal cortex. Then the limbic system will follow along and the hamster will retreat to the corner.

Practical things that help:

1. Eat from a small plate
The brain registers a full plate and is satisfied.

2. Ensure fewer calories but still satisfaction. If you're feeling full, the hypothalamus is satisfied.

3. Sleep well
When you're tired, you're weaker and the hypothalamus will win over the prefrontal cortex. In other words: your backbone becomes as limp as a licorice lace.

4. Cook for yourself
When you're busy buying and preparing food, your hypothalamus thinks: ‘hey, food is coming‘ and is satisfied.

5. Don't lose weight too quickly
Then the hypothalamus gets stressed and will do everything to get you eating.

6. Concentrate when you eat
Let your brain register every bite. So don't thoughtlessly shovel a plate in front of the TV. Then the hypothalamus is not satisfied.

7. Move
Another primal thought from the hypothalamus. In the past, we had to hunt for food. During the hunt, you really couldn't be distracted by a growling stomach. That's why the hypothalamus generally keeps quiet when you're moving. And then you really have a win-win situation. You burn calories and you don't feel hungry.

Go for it and just remember: that hypothalamus doesn't mean it badly. It just lives in the wrong era.

Felix Kreier and Maarten Biezeveld – The hamster in your brain, method for sustainable weight loss, Bertram and De Leeuw Publishers, €22.50