Many people want to eat less, but they struggle a lot to achieve their goal. If controlling your eating habits doesn't come easy, losing weight can turn into a real challenge. However, there are simple tips that can help you trick your brain and reduce your daily food intake without feeling deprived in any way. They will help you stop eating more than you should and allow you to minimise the mistakes that lead to overeating or binging. Moreover, reducing the amount of food won't make you feel hungry. Dare I say you won't even be able to tell the difference so it will be a simple yet highly beneficial process!
Here are my 10 useful food tips to help you eat less in no time:
1. Out of sight, out of mind
It is easy to give into temptation when you have food or snacks all over the place. If getting a snack will involve some time and effort, you will be less likely to go for it. So keep any snacks, especially the unhealthy ones, out of sight. Non-transparent containers are very practical. Store them in the food cupboard, not next to your desk. In order to switch to healthier snacks, make them easy to reach. You will get used to this quicker if you place them nearby, while you keep the unhealthy ones out of sight. The best thing to do is to make a special healthy food cupboard/drawer dedicated only to you!
2. Use bowls and plates for any snack
When you're eating straight from the package, you will automatically eat more. You can't correctly track the amount you eat so you will end up scoffing down much more than you should. Place a reasonable amount in a bowl or plate before eating in order to be able to control the portions. If you don't have any crockery, a napkin can do the job just fine. You should always see the food quantity in order to control the portions.
3. Don't multitask while eating
As tempting as it might be to eat while watching your favourite TV shows, refrain from doing so. Your brain will be too distracted and won't record the food quantity you eat. Put the iPad away and switch Facebook off. Be more present and mindful of what you are eating. Before you know it, you might eat impressive amounts of food and ruin your entire food plan. While you're at it, try to engage your senses by paying attention to the taste, smell and look of your food. A meal can be an interesting experience so don't overlook the small details.
4. Beware of labels for so-called healthy foods
If a certain food is indeed healthy and unprocessed, it won't contain a label. More often than not, foods that include health claims are nothing more than processed ones with questionable nutritional value and benefits. Also, people often forget about the fact that even the healthiest foods contain calories. You can't lose weight if you eat too much especially when it comes to healthy treats. So going overboard and miscalculating the overall food intake is not a good idea.
5. Get smaller plates
When you have a big plate, you tend to fill it with more food. This automatically leads to overeating as you will eat far more than you should. Some people just can't leave food on their plates so they will eat everything, even if the portion is huge. Yes, mum I mean you! You might be one of them so this food hack will certainly make your life easier. If you have a full smaller plate, your eyes will trick you into believing that you are having more than enough to eat.
6. Colourful plates help
If you choose plates that contrast with the colour of the food, you will eat much less. For example, you will eat more rice from a white plate than from a black or red one. Try it on your loved ones, I tested on both my kids and friends. If you are not a fan of the healthy greens, stick to a green plate and you will eat more. This works for every healthy food that you are trying to get used to.
7. Switch to tall glasses
If you simply can't give up your liquid calories like coke or alcohol right now, stick to very tall, narrow glasses as height will give the illusion that the quantity is bigger. Shorter, wider glasses appear to hold less liquid so you will refill them more often. You can use them for water, but never for beverages that contain many calories.
8. Tell the difference between hunger and thirst
The brain can easily confuse the two. It is pretty common to be rather dehydrated than hungry. That extra unnecessary amount of food will just hamper your efforts to lose weight. Whenever you feel hungry, grab a glass of water before reaching for a snack. A light vegetable soup will also come in handy to keep away both thirst and hunger. Try my pea and basil soup or 2 ingredients coconut and sweet potato soup. This doesn't mean that you should skip meals. Three meals a day and couple of snacks are enough to control your appetite. You don't need more than that.
9. Chew properly
Many people barely ever chew their food. Swallowing your food immediately has the potential not only to give you an upset tummy, but also a few extra pounds. Eating is not a competition, so chew every bite. In this way, you will feel full faster and only eat the amount of food that your body needs.
10. Forget about big packs
Whenever you have a big pack of anything, you will most likely finish it even if it contains an impressive quantity. A small pack will help you limit your portions nicely. It is true that big packs usually have a better price per value and can help you save money, while several smaller ones can make you spend more for the same quantity of food. If you want to spend less, just get a big pack and divide the snack into small containers.
I hope you find these 10 useful food tips to help you eat less helpful. Losing weight doesn't have to be tough. If you limit overeating, you can get in shape sooner than you think. By following these simple tips, you can significantly reduce the amount of food you eat and minimise the unnecessary calorie intake without even noticing. I have tried it myself and can confirm it works!