How to Eat Less Without Noticing

Tip #10: Ignore health claims on packaged food product labels. Many of the world’s healthiest foods don’t have labels. Eat fresh to be healthy. (Image by FreeDigitalPhotos.net)

Slight calorie reduction of 100-200 calories per day is a great way to aid in healthy, gradual weight loss. Here are 10 ways to eat less without feeling deprived, or even really noticing (via Summer Tomato):

  1. Use smaller plates. Your brain responds better to external cues than internal cues, so the same amount of food will look more satisfying on a smaller, full plate than on a larger, half-full plate.
  2. Serve yourself 20 percent less. You can eat about 20 percent less at any given meal without your body taking notice. Serve yourself a little less at the beginning of a meal, and go back for more only if you are truly hungry.
  3. Use taller glasses. Height appears larger than width, so drinking from taller, narrower glasses instead of shorter, fatter ones can help you to cut liquid calories without feeling deprived.
  4. Eat protein for breakfast. Only high-protein breakfasts have been proven to aid in weight loss by helping you feel fuller and eat less throughout the day. Try a vegetable omelet or a fruit and protein powder smoothie to get you going.
  5. Eat three meals each day. Though eating many smaller meals throughout the day has been recommended by many health and nutrition sources, it can also put you at risk of eating too many calories at each of those meals. Try to eat three nutritious, filling meals each day to keep you from over-snacking.
  6. Keep snacks out of sight. Studies show that people are less likely to reach for food when it is out of sight, even if they know it is there. To avoid unhealthy snacking, keep tempting foods out of sight, and healthy foods easily within reach.
  7. Chew your food. Slow down and chew more. Not only will you eat less, but your digestive system will thank you. To develop the habit, try chewing each bite of food 12 times.
  8. Don’t eat from the package. If you can’t see how much you’re eating, it’s harder to keep track. Put snacks in a bowl or on a plate or napkin to give yourself a good look at the food you’re about to enjoy. The visual will help your brain to feel more satisfied, and chances are, you will pick a smaller serving size.
  9. Don’t eat in front of the TV. When you’re distracted, it is very easy to miss your body’s signals that it’s full and overeat. Pay attention to your meal and take time to appreciate its colors, textures, smell and taste.
  10. Don’t pay attention to health claims on food labels. Research shows that people underestimate the amount of calories in foods with health claims listed on the labels. Just remember, many of the healthiest foods–like fruits, nuts and vegetables–don’t have labels at all. Eat fresh to be healthy.

 

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