Whether you want to maintain or loose weight, here are some tips for eating less. It can be a challenge these days to eat only the amount of food that your body needs for fuel. Portion sizes at restaurants have grown steadily since the 1970’s and the amount of processed and prepared foods has grown steadily. There have been studies that compare the serving sizes of prepared foods and drinks over the years. Things like supersized meals, big gulps, double and triple burgers, bottomless meals and drinks, are a relatively new phenomena. And as more people become obese and can eat more, there is no end in sight to the problem of growing portion size.
Eat in Bright Areas
Rather than having a candlelit dinner or eating while watching TV, try eating in a well lit area and focus on chewing each bite of food. The more you are aware of your food, the less likely you are to overeat. Chewing each bite well will allow more time for your body and your brain to register the food you’ve consumed. This is an easy way to optimize digestion and that you are likely eating less than you would otherwise.
Snack Smart
If you need to snack between meals, be careful to watch the portion size. For example, a bag of something like chips or pretzels, may end up being more food than you would eat if you placed it on a small plate and ate until you were satisfied. And of course, eating low glycemic vegetables would be even better because you’d get the nutrition stored in the vegetables and very few calories. The best snacks would include eating foods you wouldn’t normally eat like popped sorghum. You get nutrients you that you might not otherwise get and feel satisfied between meals. Here’s a quick video about how to make popped sorghum. https://www.youtube.com/watch?v=Lk-xnXe8sMA I’d probably skip the sugar and cinnamon version though. Baked pumpkin seeds is another great example. Season them with your favorite spices.
Eat Your Salad and Lots of Vegetables First
By eating a lot of low calorie and nutrient dense food first, you will be less likely to eat more of the main dish. This is especially useful if the main dish is something rich like lasagna or pasta. The trick is to load up your plate with lots of salad and veggies. Then if you have room, you can eat some of the main dish. This works especially well when eating with others because they see your big plate of food and won’t think to question why you didn’t eat more. It’s a great way to make sure you are getting fiber and plenty of vegetables, plus you’ll be eating less high calorie food.
Drink Sparkling Water and/or Eat a Low Carb Snack Before a Big Meal
If you’re like most people, carbonated water will take the edge of your hunger. The bubbles will take up space in your stomach a make it easier for you to feel full and consume fewer calories. If you know you are going to be tempted to consume a big meal, you might want to consider having a healthy low carbohydrate snack before the meal. Depending on your diet, you could eat a handful of nuts, a hard boiled egg, celery with nut butter, veggies with yogurt dip, or a protein bar.
Pay Attention to Portion Size and Say No to Seconds
It’s easy to think that it’s OK to eat the whole steak or the entire chicken leg, but in many cases, that is way too much food. An easy way to cut calories is to start with less food on your plate and make sure seconds are on the stove or in the to go box. When you’re eating out, you might want to consider asking for a to go box with your meal. Then before you even start to eat, place 1/3 to a 1/2 of what’s on your plate in the to go box. You probably won’t finish what’s on your plate and also not want what’s in your to go box. The end result is that you’ve consumed fewer calories because you’re eating less.
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