The most practical strategy for anyone to lose weight is to burn more calories than they consume on a daily basis
To do this, they must either exercise or eat less.
The majority of respondents chose the ‘eat less’ option. But, as everyone who has ever attempted to lose weight (including me) knows, “eating less” isn’t always simple — in fact, it may be downright hard at times.
Fortunately for you, I’m going to reveal some easy-to-follow methods and tricks for ‘eating’ fewer calories while enjoying your meal, and teaching your mind to stop once you’re content — rather than continuing to stuff yourself.
1. REMOVE IT FROM THE PACKAGING
When you have a need for potato chips or other food, don’t just eat from the bag or box.
Instead, place a single serving in a small dish.
This way, you’ll know precisely how much you’re consuming and won’t be stuck chewing aimlessly until the bag is empty.
2. REMOVE YOUR FORK IN BETWEEN BITES
During a hectic day, it’s tempting to dismiss meals as simply another task that must be completed as soon as possible.
However, speeding through meals might cause you to overeat since it takes your brain time to notice that your stomach is feeling full.
Place your fork down between bites to allow yourself to take your time and truly taste your food. Take note of what your body is telling you.
In the long term, stopping when you’re content rather than full will help you feel better. Use this chart to determine your hunger and fullness levels.
3. EAT BEFORE PARTYING
Have a modest snack before leaving the house if you’re headed to a party or restaurant where you’ll most likely eat more than you desire.
In this manner, when presented with a menu or buffet full of delectable delicacies, you won’t be famished and will be able to make more reasonable judgments.
4. DESCRIBE YOUR MEALS
It has been proposed that eating five or six small meals per day might help prevent blood sugar fluctuations and moderate excessive appetite.
Some individuals favor this technique, while others prefer three square meals every day.
Experiment to find what works best for you!
5. BEGIN YOUR MEALS WITH A SOUP BASED ON BROTH.
If you’re going out to eat, start with a broth-based soup. Broth soups have fewer calories than creamy soups and will satisfy your appetite before your meal comes.
6. DO NOT BE DISTRACTED; REMAIN FOCUSED ON EATING
According to one recent study, spending more time in front of the television is linked to increased intake of harmful foods and drinks.
Skip the Law and Order repeats while you’re eating, and don’t forget to put away other distractions like your smartphone or computer.
7. DRINK A LOT MORE WATER
I can’t stress this enough: it’s easy to confuse thirst with hunger, so remain hydrated throughout the day.
If you are unsure whether you are actually hungry, sip a glass of water and wait a few minutes. If you’re merely thirsty, the water will usually be enough, but the longer you wait, the more hungry you’ll become.
In any case, studies have shown that drinking water before a meal may help you eat less overall.
8. PAY ATTENTION TO YOUR BODY
It’s easy to base your eating habits on the clock, but this might lead to you eating a meal when you’re not hungry.
This strategy merely confuses our body and prevents us from perceiving and responding to actual hunger and fullness signals.
Instead, when it comes to lunch, make a serious effort to listen to what your body is telling you.
You could discover that you’re not even hungry and are only eating out of habit! Get your chow on as soon as you feel those gut twinges.
9. LEFTOVERS ARE ALLOWED.
Sometimes a dish is so good that you can’t stop eating it — even though you’re full. Remind yourself that anything you don’t eat now will be accessible later as leftovers.
10. GET RID OF THE JUNK
If you keep food in front of you, especially if it’s enticing, you’re more likely to consume it. So, avoid keeping sweets or trigger foods in plain sight.
Hide the candy jar on your desk, and keep sweets or snack items on the top shelf of your cupboard, out of sight.
If you’re like me and have no self-control, simply throw them all away — they’re going to expire anyhow!
11. EATING AT HOME
When you eat on the go or in your car, you’re more inclined to reach for convenience meals that are heavy in calories and salt. Try to eat at home as often as possible.
According to recent nutrition research, individuals eat better meals in the comfort of their own homes.
Stock your kitchen with healthful products that you can grab quickly so you don’t have to resort to desperate tactics away from home.
12. SELECT FROM THE KID’S MENU
If you must go to a fast-food restaurant to satisfy your appetite for a burger or fries, go for the ordinary hamburger or even the junior or kids sizes.
You’ll fulfill your appetite without causing a calorie catastrophe.
13. MAKE USE OF SMALLER PLATES
Dinner plates have grown in size over the years — literally — to accommodate our ever-expanding waistlines.
Filling a bigger dish may lead to you scooping up (and eating) greater servings. Reduce the size of your dinner plate to fool your eyes and brain into eating less.
14. ENGAGE IN A CONVERSATION WHILE DINING
Slow down your eating and actually participate in the discussion at the table the next time you sit down to a meal with family or friends, rather than allowing it to become secondary to your food.
This gives your brain time to recognize that you’re full, and you’ll naturally consume less food, all while spending quality time with the people you care about.
15. DISTRIBUTE YOUR MEALS
When dining out, split your entrée with a dinner companion. In most situations, the portions are enormous, and you save money.
16. WAIT A COUPLE OF MINUTES BEFORE GOING FOR SECONDS
Wait till you’ve eaten your meal but are still hungry for more. Allow your brain five minutes to record your degree of fullness.
If you’re still hungry when the timer goes off, return for a small quantity.
17. AVOID ALCOHOL
When you’re out with friends, it’s simple to sip on wine, lose your inhibitions, and begin to abandon your good eating habits–not to mention that alcohol calories contribute little nutritional value to your diet.
So drink in moderation and alternate each drink with water, or forgo the alcohol entirely and stick to your healthy eating principles.
18. SAY NO TO SODA!
Yes, let’s kick this habit as well, even if it’s diet or ‘zero’ calories.
Many studies demonstrate that consuming diet soda can still increase your risk of obesity and type 2 diabetes, as well as increase your appetite and sugar cravings.
When you’re thirsty, water is always the greatest option!