The most practical approach for anyone to lose weight is to burn more calories than they consume on a daily basis — and to do this, they must either exercise or eat less.
The majority of respondents chose the ‘eat less’ option. But, as anybody who has ever attempted to lose weight (including me) knows, “eating less” isn’t always simple — in fact, it may be downright difficult at times.
Fortunately for you, I’m going to reveal some easy-to-follow strategies and tricks for ‘eating’ fewer calories while enjoying your meal and teaching your mind to stop once you are content — rather than continuing to stuff yourself.
If you’re persistent enough in following these easy guidelines, you may lose up to 20 pounds in only two weeks, just like it did for my 44-year-old friend Amy, who used to weigh more than 200 pounds. She dropped 10 pounds in the first seven days of routinely using these suggestions. And she ended up dropping 68 pounds in the same year — entirely from her tummy!
And the greatest thing is that no extreme workout or diet is necessary.
Let’s get started.
1. TAKE IT OUT OF THE PACKAGE
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 nibbling aimlessly until the bag is empty.
2. PUT YOUR FORK DOWN 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, hurrying through meals might cause you to overeat since it takes your brain time to realize that your stomach is growing full.
Place your fork down between bites to allow yourself to take your time and truly taste your food. Pay attention to what your body is telling you.
In the long term, stopping when you are content rather than full will help you feel better. Use this chart to determine your hunger and fullness levels.
3. EAT BEFORE YOU PARTY
Have a modest snack before leaving the house if you’re heading 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 foods, you won’t be famished and will be able to make more sensible selections.
4. BREAK DOWN YOUR MEALS
It has been proposed that eating five or six small meals per day might help minimize blood sugar fluctuations and regulate excessive appetite.
Some individuals like this strategy, 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. DON’T GET DISTRACTED, FOCUS 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 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 genuinely hungry, sip a glass of water and wait a few minutes. If you’re simply thirsty, the water will usually enough, but the longer you wait, the hungrier you’ll become.
In any case, studies have shown that drinking water before a meal may help you eat less overall.
8. LISTEN TO YOUR BODY
It’s easy to base you’re eating habits on the clock, but this might lead to you eating a meal when you’re not hungry.
This technique just confuses our body and prevents us from detecting and responding to real hunger and fullness emotions.
Instead, when it comes to meals, make a determined 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 belly twinges.
9. IT’S OK TO HAVE LEFTOVERS
Sometimes a dish is so wonderful 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. THROW OUT 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. EAT 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 dine 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 nutritious foods that you can grab quickly so you don’t have to resort to desperate tactics away from home.
12. CHOOSE FROM THE KID’S MENU
If you must go to a fast-food restaurant to satisfy your need for a burger or fries, go for the standard hamburger or even the junior or kid’s sizes.
You’ll fulfill your hunger without causing a calorie catastrophe.
13. USE 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 quantities. Reduce the size of your dinner plate to fool your eyes and brain into eating less.
14. HAVE A CONVERSATION DURING DINNER
Slow down you’re eating and truly 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. SHARE YOUR MEALS
When dining out, split your entrée with a dinner companion. In most situations, the portions are substantial, and you save money.
16. BEFORE GOING FOR SECONDS, WAIT A FEW MINUTES.
Wait till you’ve completed 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 piece.
17. SAY NO TO 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 suggest 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!