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The "weird" methods used by fitness professionals to manage hunger (and why they actually work)

We’ve all been there: you sit down for a meal, and before you know it, the plate is empty, the snack drawer is open, and you’re wondering how you ended up three helpings deep. Overeating isn’t just about lack of willpower; it’s often a result of mindless habits, distraction and subtle signals that make us eat more than our body needs. That’s exactly what popular online fitness coach Zaccheus Payne revealed in an Instagram post, when he shared five unconventional habits he uses to keep his appetite in check. The best part? They’re easy to adopt.

We’ve all been there: you sit down for a meal, and before you know it, the plate is empty, the snack drawer is open, and you’re wondering how you ended up three helpings deep. Overeating isn’t just about lack of willpower; it’s often a result of mindless habits, distraction and subtle signals that make us eat more than our body needs. That’s exactly what popular online fitness coach Zaccheus Payne revealed in an Instagram post, when he shared five unconventional habits he uses to keep his appetite in check. The best part? They’re easy to adopt.

We’ve all been there: you sit down for a meal, and before you know it, the plate is empty, the snack drawer is open, and you’re wondering how you ended up three helpings deep. Overeating isn’t just about lack of willpower; it’s often a result of mindless habits, distraction and subtle signals that make us eat more than our body needs. That’s exactly what popular online fitness coach Zaccheus Payne revealed in an Instagram post, when he shared five unconventional habits he uses to keep his appetite in check. The best part? They’re easy to adopt.

From setting a timer to downsizing your plate, each habit turns an everyday meal into a mindful experience. Rather than using willpower to combat hunger, you are asking your body and mind to slow down, concentrate, and learn what "enough" truly means. Additionally, slowing down is frequently more effective than pushing harder when it comes to managing weight.

Five mindful eating practices that will naturally reduce your cravings

1. Before you eat, set a 20-minute timer.

One of the most frequent causes of overeating is eating quickly. When you rush through your meal, the brain doesn’t get enough time to register fullness, so you keep piling on. To slow down the process and capture the instant when his body transitions from "eating" to "full," the coach sets a timer.

2. Put your phone on aeroplane mode at meals

While it may seem harmless to browse social media or watch a show while eating, distractions can be harmful. They disconnect you from your body's signals of hunger. "If I'm eating, I'm only eating," the coach says, turning off his phone during meals.

3. Before each meal, sip a full glass of water.

Frequently, what appears to be hunger is actually mild dehydration. One full glass of water pre-meal can reduce cravings and make it easier to recognise true hunger. The coach credits this habit for helping him slow down, eat less and feel more satisfied.

4. Use smaller plates and bowls

Here’s the one people often call “weird,” but it’s backed by behavioural science: when you serve food on a smaller plate, your portion appears fuller, which tricks the brain into feeling satisfied sooner. The coach says he always uses small dinnerware, “my brain feels the portion is sufficient, I end up eating less without trying”.

Here’s the one people often call “weird,” but it’s backed by behavioural science: when you serve food on a smaller plate, your portion appears fuller, which tricks the brain into feeling satisfied sooner. The coach says he always uses small dinnerware, “my brain feels the portion is sufficient, I end up eating less without trying”.

Finally, the fasting approach: the coach doesn’t eat anything before lunch, using black coffee and water in the morning instead. While this isn’t suitable for everyone, it helps reduce snacking, sharpens focus and supports calorie control when used properly.

Why these habits matter beyond weight

Zaccheus Payne shares that these methods are more than gimmicks. They change your relationship with food from one of mindless consumption to one of deliberate nourishment. Each habit slows your eating, sharpens your awareness and gives your body the time it needs to listen and respond. In a world where we rush through every meal, choosing to slow down is the real “weird” habit that works.

Overeating is a sign that your body and mind are out of sync, not a sign of a weakness. You give yourself an opportunity to re-establish a connection by making a small change in your eating habits. This week, try one of these habits: your next meal might have the same appearance but a completely different flavor.

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श्रीभगवानुवाच |

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Understanding the Four Vedas – Rigveda, Yajurveda, Samaveda & Atharvaveda

Description: Explore the four Vedas of ancient India - Rigveda, Yajurveda, Samaveda, and Atharvaveda - and discover their timeless wisdom, unique characteristics, and relevance today.

Introduction: The World's Oldest Library Nobody Talks About

So here's a wild thought: while most of the world was still figuring out basic agriculture, ancient India was busy composing what would become humanity's oldest surviving texts. I'm talking about the Vedas—these massive collections of knowledge that are so old, historians can't even agree on their exact age. We're talking somewhere between 3,500 to 5,000 years old. Let that sink in.

Now, I'll be honest. For the longest time, I thought the Vedas were just some dusty religious books that priests chanted in temples. You know, the kind of stuff that sounds important but feels completely disconnected from your actual life. Then I actually started digging into what they contain, and my mind was blown.

These aren't just prayer books. They're encyclopedias. They contain everything from astronomy and mathematics to medicine, philosophy, music theory, and yes, spirituality. The Vedas are basically ancient India's Wikipedia, except they were written when most civilizations were still drawing on cave walls.

Today, we're diving into the four Vedas—Rigveda, Yajurveda, Samaveda, and Atharvaveda. And I promise to keep it real, skip the Sanskrit overload, and show you why these ancient texts still matter in our smartphone-obsessed world.


What Exactly Are the Vedas? (The 30,000-Foot View)

Before we get into each Veda individually, let's establish what we're dealing with.

The word "Veda" comes from the Sanskrit root "vid," which means "to know." So essentially, Vedas = Knowledge. Not just spiritual knowledge, but all knowledge—science, arts, rituals, philosophy, the works.

There are four main Vedas, and together they form what's called Shruti—meaning "that which is heard." According to tradition, these weren't written by humans initially. Ancient sages called rishis heard these cosmic truths during deep meditation and passed them down orally for generations before anyone thought to write them down.

Each Veda is divided into four sections:

  1. Samhitas: The core mantras and hymns
  2. Brahmanas: Ritualistic explanations and instructions
  3. Aranyakas: Philosophical interpretations (forest texts for contemplation)
  4. Upanishads: Deep philosophical discussions (the sexy stuff everyone quotes)

Think of it like a textbook with the main content (Samhitas), teacher's guide (Brahmanas), study notes (Aranyakas), and philosophical essays (Upanishads) all in one.

Now, let's break down each Veda and see what makes them special.


The Rigveda: The OG of Sacred Texts

The Basics: The Rigveda is the oldest of the four Vedas—essentially the grandfather of all Vedic literature. It contains 1,028 hymns (called suktas) organized into 10 books (mandalas). These hymns are basically ancient poetry dedicated to various deities and natural forces.

What's Inside?

The Rigveda is essentially a collection of praise songs and prayers. But don't let that fool you—these aren't simple nursery rhymes. They're sophisticated compositions that reveal how ancient Indians understood the cosmos, nature, and human existence.

Major themes include:

Prayers to Natural Forces: Hymns to Agni (fire), Indra (thunder), Varuna (water), Surya (sun), and other natural phenomena treated as divine forces. Ancient Indians weren't worshipping random things—they were acknowledging the power and importance of elements essential to survival.

Cosmic Questions: Some hymns get deeply philosophical, asking questions like "What existed before creation?" The famous Nasadiya Sukta (Hymn of Creation) essentially asks, "Where did everything come from?" and concludes with beautiful uncertainty—maybe even the gods don't know. How's that for intellectual honesty from 3,000+ years ago?

Social Structure: The Purusha Sukta describes the cosmic being and, controversially, mentions the origin of the four varnas (social classes). This particular hymn has caused endless debate and has been used to justify social divisions, though scholars argue whether it was originally meant literally or metaphorically.

Why It Matters Today

The Rigveda shows us that ancient people were asking the same fundamental questions we still ask: Why are we here? What's our purpose? How should we live? They might have framed these questions differently, but the core curiosity remains universal and timeless.

Plus, linguistically, the Rigveda is crucial. It's written in Vedic Sanskrit, the ancestor of classical Sanskrit and, by extension, many modern Indian languages. Studying it is like studying the root code of an entire linguistic family.