Obesity is fast becoming a serious problem, not only in the United States but also in the rest of the world. One of the many ways to lose weight is to eat less; However, doing so may not be easy, especially for those who have a habit of bingeing on extra large portions or have a hard time keeping hunger pangs under control. Fortunately, there are still many ways to achieve the desired goal, which is to feel less hungry and eat less throughout the day. Making changes to what, when and how you eat will affect your health - and your entire life - for the better.
Steps
Part 1 of 3: Reduce Portions
Step 1. Measure each portion of your food
One of the easiest ways to eat less is to start measuring your every portion. Sticking to limited doses will help you ingest less food.
- Buy a scale and some dispensers. Use them to measure your meals and snacks daily or to dose ingredients during preparation.
- The portions generally recommended for the five food groups are as follows: 100 grams of protein, 60 grams of fruit cut into small pieces, 150-175 grams of vegetables, 450 grams of leafy vegetables, 110 g of cereals, 60 grams of cheese or 240 milliliters of milk or yogurt.
- Most of your meals should consist of one serving of protein, one or two servings of fruit or vegetables, and one serving of cereal.
Step 2. Use smaller plates
Measured portions can mean smaller amounts of food on your plate; such a vision could arouse a sense of discontent and dissatisfaction.
- Using smaller plates will help you trick your brain into thinking your food quantities have increased rather than decreased. In a smaller dish the same portion will take up more space and appear more satisfying.
- Use appetizer, dessert or side dishes, both flat and deep, to significantly reduce the space and volume available.
- Consider purchasing blue plates. Studies have shown that people are more likely to have part of their meal left over when it is served on a blue plate.
- Purchase small containers in which to store and transport food. If you usually take your lunch from home in a Tupperware-type container, buy a smaller one.
Step 3. Eliminate temptations during meals
When you sit down at the table, try not to have extra food on hand - it will be easier to stay focused solely on what is on your plate and reduce the chances of overeating.
- Leave tureens and serving plates in the kitchen. Otherwise you may be tempted by the idea of doing an encore.
- After filling your plate, try to organize any leftovers in the appropriate containers immediately. Return them to the refrigerator immediately.
- It may be helpful to have a few healthy, low-calorie snacks on hand, perfect for coping with an additional food craving. Prepare a second serving of fruit or vegetables, you can eat it if you don't feel full yet.
Step 4. Always leave something on your plate
Try never to eat everything you put on your plate, even a small leftover will suffice.
- Many of us hate throwing away food and tend to always eat everything on our plate even though we sometimes feel full. Forcing yourself to leave any leftovers will help you break this habit.
- Start by leaving only a bite or two. At first it might be difficult to leave more.
- Remove the plate immediately once you decide to leave some leftovers and have eaten enough.
- If you don't want to throw away the leftovers so as not to waste food, put them in a container and save them for the next meal.
Step 5. Ask for smaller portions when eating out
Many restaurants tend to serve too large portions. Try to respect your decision to eat less even when you are away from home by asking for smaller portions.
- When we are away from home it is difficult to determine exactly how much food we should eat (especially if we do not have a scale available). Estimate to the best of your ability. For example: 200 grams have about the volume of a woman's fist or deck of cards, while 100 grams have about the volume of a computer mouse.
- Try ordering an appetizer or side dish, the portions of which are usually small.
- Try to visualize the amount of food you can allow yourself and eliminate the surplus. Ask for leftovers to be placed in a carry-away container.
- Just like you do at home, always leave something on your plate even when you eat at the restaurant.
- You can also ask that only half a portion be served and that the excess is immediately placed in a container for take-out.
Part 2 of 3: Managing Hunger
Step 1. Fill up with liquids before meals
Several studies have shown that ingesting a significant amount of low-calorie or completely calorie-free liquids can help you reduce hunger and eat less once you're at the table.
- If you feel very hungry before lunch or dinner, drink a glass of water or start your meal with a bowl full of broth or vegetable soup. Your stomach will feel physically full and the taste will be able to trick your brain into believing it has eaten more than it actually did.
- Other options include: unsweetened tea or coffee, flavored water, or a glass of skim milk.
- Also make sure you drink enough clear liquids throughout the day. If you can't replace all the fluids you lose, you could even get seriously ill.
Step 2. Eat foods that make you feel full and satisfied
The right varieties of foods can help you keep hunger under control throughout the day.
- Include lean protein in every meal. Lean proteins are an excellent ally when it comes to wanting to keep hunger in check. The body tends to digest them more slowly than other foods, and the signals sent to the brain induce a sense of satisfaction. Make sure you include 1-2 servings of lean protein in each meal or snack.
- Focus on high-fiber fruits, vegetables, and grains. In addition to protein, fiber also induces a useful sense of satiety. They give volume and texture to meals and allow you to feel satisfied, faster and longer, even with smaller quantities of food.
- Two examples of meals rich in fiber and protein: salad accompanied by chicken, salmon or grilled tofu and brown rice, or a Greek yogurt with fresh and dried fruit.
Step 3. Use the properties of mint
Numerous studies have shown that having the mint flavor in your mouth helps to curb hunger.
- Brush your teeth immediately after meals! When your mouth is fragrant and clean, you want to keep that pleasant feeling of freshness. Always carry your toothbrush and toothpaste (mint) with you, they will help you avoid eating between meals.
- Chew gum! Many people simply wish they had something to chew on. Chewing gum can help take your mind off the feeling of hunger and convince your brain that you are really eating.
- Alternatively, you can sip on a peppermint tea or herbal tea or slowly suck on a sugar-free mint. Again, the mint flavor will help reduce the feeling of hunger.
Step 4. Distract yourself
Often the urge to eat something appears suddenly. In those moments, you may feel like you have to satisfy her instantly. Distracting yourself from the urge to eat will help you stave off that perception.
- Whether it's keeping your sweet tooth at bay or the urge to counter afternoon boredom by eating, try some techniques that allow you to take your mind off food.
- Often the craving for food is only temporary. Try to distract yourself for at least 10 to 20 minutes with an activity of your choice before succumbing to the temptation to eat (if you really can't help it).
- For example, try tidying up a drawer full of junk, take a short walk, read a book, reply to a few emails, surf the internet or take a shower.
Part 3 of 3: Feeling Satisfied with Less Food
Step 1. Make your meals last at least 20-30 minutes
Many health professionals recommend making each meal last a long time, at least 20 minutes. This will give your body enough time to develop the natural sense of satiety, helping you to reject any additional portions.
- The 20-minute rule stems from the fact that it takes about 20-30 minutes for food to reach the stomach first and then the intestines. It is the gut that sends a series of chemical signals to the brain to indicate that it is satisfied that it has gotten enough food.
- When you empty your plate in less than 20 minutes, you are more likely to eat more than you need, to the point of feeling bloated and too full.
- Try setting a timer or looking at the clock to help you stick to the 20 minute rule.
- Sip some water or place your fork on your plate between bites and talk to friends or family to help you eat more slowly.
Step 2. Chew slowly and carefully
Taking your time and making sure you chew each bite thoroughly are important aspects of mindful eating that help you feel satisfied with even smaller amounts of food.
- Give each bite all the time it deserves. As you chew, notice the smell, taste and texture of the food. Use as many senses as possible to analyze each bite.
- Being focused on each bite helps you to increase the sense of satisfaction that comes with the meal.
- When you bite too big and don't chew enough, your brain doesn't get any signals of enjoyment or satisfaction - and you are therefore prone to eat more.
Step 3. Don't give yourself too restrictive limits
Many people try to impose strict limits on their food or meals, thinking they are doing their health good. However, an excessively restrictive diet can lead to undesirable results.
- Remember that the body cannot lose or gain weight quickly naturally and tends to avoid it. Changing your diet drastically, by limiting the number of calories or foods you eat to a minimum, is not a healthy way to eat.
- Forcing yourself to never give in to temptation, even on special occasions, in the long run could lead you to indulge in forbidden foods in an excessive way and without any control.
- Plan on a few occasional small concessions. This could be once or twice a week or every Friday night. Set a schedule that suits your needs and helps you maintain the health and weight you want.
Advice
- Learn to distinguish boredom from hunger. Often drinking a glass of water will be enough to curb hunger pangs, proving that you have never really been hungry.
- Eat slowly. It takes about 20 minutes for the brain to register a sense of satiety. Eating too quickly will result in more food than you need.
- If you go to a fast-food restaurant, don't order the "extra large" menu just because it's the cheapest. Recognize that you don't need all that food.
- Use smaller plates. We are programmed to finish everything we have on our plate, so a smaller plate allows us to eat less.
- Stop drinking carbonated soft drinks, they are full of sugar. Choose low-calorie alternatives such as water and light drinks.
- If you're just craving something tasty, but aren't really hungry, take a few moments to thoroughly analyze your feelings. Often simply asking yourself if you really need to eat that food or if it's just a passing craving will help you resist and avoid munching on something you don't really need.
- If you can, get some physical activity. There is no better way to lose a few pounds, especially when exercise is paired with a balanced diet.
- Give up the "all or nothing" mentality. When it comes to developing healthier eating habits, every little step matters!
- Don't try to drink eight glasses of water a day. They will not improve your health. Simply commit to replenishing the amount of fluid lost.
