Obesity has become a serious problem in all parts of the world. One way to lose weight is to eat less. But for some people this method is difficult, especially if you are used to eating large portions or have difficulty coping with hunger. Fortunately, there are ways you can eat less and not feel so hungry. Changing what you eat, when you eat, and how you eat are some of the ways that you can have a positive effect on your life.
Step
Method 1 of 3: Reducing Portion Size
Step 1. Measure your portions
One simple way to eat less is to start measuring portions. Restricted portions can help you eat less.
- Consider buying a food scale or measuring cup. Use the tool daily to measure all meals and snacks, or when preparing ingredients for cooking.
- Typical serving sizes for the five food groups are: 85–115 grams of protein, cup chopped fruit, 1 cup vegetables, 2 cups green leafy vegetables, cup cereals, and 1 cup milk and yogurt or 50 grams of cheese.
- Aim to eat one serving of protein, 1-2 fruits or vegetables, and 1 serving of cereal at almost every meal
Step 2. Use a smaller plate
When you measure portions, it looks like the amount of food on the plate is much less. In the early days of implementing it, this method may make you feel lacking.
- Using a smaller plate can help trick the brain into thinking that more food is served. The same portion will make a small plate look fuller.
- Use a lettuce plate, cake plate, or even a saucer plate.
- Consider buying a plate in blue. Studies show that people are more likely to leave food if the plate is blue.
- Purchase small Tupperware or other small containers to carry food. If you usually carry food with you, make sure you also use a small container.
Step 3. Resist the temptation to eat other foods
When eating, try to remove all tempting foods from the table. This can help you focus on the food on your plate and reduce the chances of eating more than you should.
- Don't bring large bowls or plates of food to the table if you can, as that can encourage you to increase your portion.
- Try to store all food in appropriate containers after you have taken a serving. Place leftovers in a container and store in the refrigerator.
- If you feel like you need to eat more, it may help to put only healthier, lower-calorie foods on the table. Leave vegetables or fruit on the table if you want more.
Step 4. Leave the food on the plate
Try to leave food on your plate, even a little bit, every time you eat.
- Many of us are taught not to waste food and get used to finishing food even though we are full. However, if you want to eat less, forcing yourself to leave a little food on your plate at every meal will change that habit.
- Start with a bite or two left. In the beginning you may find it difficult to leave more than that.
- Wash the dishes as soon as you decide to stop eating and leave food on your plate.
- If you don't want to waste or waste food, pack up leftovers and take them for lunch the next day, or save them for the next dinner.
Step 5. Order small portions at restaurants
Famous restaurants serve too big portions. Be careful when eating out to make sure you don't go overboard.
- It's hard to determine how much food you should eat when you're at a restaurant (especially since you don't have a food scale with you). Estimate your own. For example: 1 measuring cup is about the same as a woman's fist, 85–115 grams is about the same as a deck of playing cards, and cup is about the size of a computer mouse.
- Try ordering a side dish or just an appetizer so you eat less.
- Try to imagine how much you should eat and set aside the rest. Ask for a box to take the leftovers home.
- Just like at home, leave food on the plate when eating out.
- You can also ask the waiter to half-wrap your food before it is served to you.
Method 2 of 3: Coping With Hunger
Step 1. Fill the stomach with liquid before eating
Studies show that filling your stomach with low or no-calorie fluids can help you cope with hunger and eat less.
- If you're very hungry before it's time to eat, drink a glass of water, a bowl of broth or vegetable soup. Your stomach will feel physically full and the taste can trick your brain into thinking you're eating more.
- Other drinks to try include plain coffee or tea, flavored water, or a glass of skim milk.
- Also make sure you drink enough clear fluids throughout the day. If you don't replace all the fluids you lose, you can get sick.
Step 2. Eat filling and filling foods
Eating the right types of food can also help you cope with hunger throughout the day.
- Include lean protein at every meal. Lean protein is great for dealing with hunger. Lean protein takes longer to digest and sends a signal to the brain that you are full. Make sure you include 1-2 servings of lean protein in your meals and snacks.
- Focus on fruits, vegetables, and fiber-rich whole grains. In addition to protein, fiber helps make your body feel fuller. Fiber provides volume and food ingredients that are harder to digest and keep you full with less food and fuller longer.
- Examples of foods that are high in protein and high in fiber are grilled salmon lettuce, stir-fried chicken or tofu with brown rice, or Greek yogurt with fruit and nuts.
Step 3. Try the peppermint flavor
Many studies have shown that the taste of peppermint in the mouth can help reduce hunger throughout the day.
- Brush your teeth after eating. When your mouth feels clean, you may not want to eat again and mess up the clean taste after brushing your teeth. Try to bring a toothbrush to work to help keep you from snacking all afternoon.
- Chew gum. Many people eat just because they want to chew something. Chewing gum can help take your mind off food and help trick your brain into thinking you're eating.
- Also, try sipping peppermint tea or sucking on sugar-free peppermint candies. Again, the peppermint flavor can help reduce overall hunger.
Step 4. Divert your attention
Often times hunger or the urge to eat something strikes us all of a sudden. At that time, the hunger that comes is intense so it must be satisfied as soon as possible. Diverting your attention can help you deal with these feelings.
- Use distraction techniques so you don't think about food when you want to munch on something sweet or just feel bored in the afternoon.
- Usually hunger only lasts for about 10 minutes. Divert your attention for 10-20 minutes before satisfying that hunger (if you have to).
- Try cleaning out a messy desk drawer, folding clean laundry, taking a short walk, taking a shower, reading a book, replying to a few emails, or surfing the internet.
Method 3 of 3: Maintaining Fullness with Less Food
Step 1. Eat for 20-30 minutes
Most health experts recommend eating for at least 20 minutes. This gives your body enough time to feel full so you don't have to add more.
- The 20-minute rule is based on the fact that it takes about 20-30 minutes for food to reach the intestines from the stomach. At that time, the intestines send various chemical signals to the brain that say that the incoming food is sufficient and filling.
- If you eat less than 20 minutes, you are more likely to eat more than you need and continue to eat until you feel full.
- Try using a timer or looking at the clock to help you meet the 20-minute guide.
- Drink water between bites, put down your spoon or chat with your dining partner to help slow down the pace.
Step 2. Chew food slowly
Chewing your food finely and not rushing into bites is an important part of mindful eating and will help you feel fuller with smaller portions.
- Enjoy every bite. When chewing, think about the taste, texture, and smell of your food. Use as many senses as you have to analyze each bite.
- Concentrate on food and every bite can increase satiety and make you enjoy the food.
- If you take a big bite and don't chew well, your brain doesn't get the pleasure or satiety signals, so you'll eat more.
Step 3. Don't limit your food consumption
Many people try to limit food or eat delicious pastries altogether for the sake of diet or for better health. However, limiting the diet excessively can backfire.
- Remember, the body naturally cannot and will not lose (or gain) weight quickly. Changing your diet drastically, consuming very few calories or limiting the consumption of certain types of food is not a healthy way to eat.
- If you never allow yourself to eat delicious snacks or cakes, in the future you may overeat or eat like crazy.
- Schedule to eat delicious pastries every few times. You can schedule once a week, twice a week, or every Friday night. Find a schedule that works for you and that can maintain your desired weight.
Tips
- Eat slowly. It takes the brain about 20 minutes to realize that we are full. By eating faster, we will pass the point of realizing that we have eaten enough.
- Use a smaller plate. We are programmed to eat whatever is on our plate, and a smaller plate means a smaller amount of food.
- Stop drinking sugary soft drinks, and start drinking water and other calorie-free alternatives.
- If you just want to eat something but aren't really hungry, hold yourself back mentally and think about the urge. Usually such cravings can be suppressed simply by pausing to ask yourself, "Wait, do I really have to eat this or do I just want to?"
- If possible, exercise. There's no better way to lose weight than exercise, especially when done in conjunction with a balanced diet.
- Avoid the all-or-nothing mentality if you want to eat healthy. Remember, every bite counts.
- Know the difference between boredom and hunger. Usually, the "hunger feeling" goes away after you drink the water - meaning you're not really hungry.
- If you eat at a fast food restaurant, don't order the largest size just because it's more economical. Realize that you don't need that much food.
