Managing our food intake is the biggest part of losing weight. It's hard not to give in to cravings and boredom and end up eating things we shouldn't be eating and/or aren't really hungry for. Let's be honest here, if you put an entire pizza in front of me, I'm going to eat it. I'm no stranger to frequent, big portions of food. But after years of trying different methods, I'm finally eating an appropriate amount of food every day and losing weight. By implementing my 10 tips, you'll realize that you too can feel just as full with less food if you eat the right way and the right things.
1. Plan Your Day/ Use a Meal Clock
It's important to know what you're going to eat, how much of it and when so you can reason with yourself if you're feeling "hungry" between meals and snacks. If it has been less than 2-3 hours since you've eaten and your last meal was significant, you should ask yourself: am I thirsty? Am I bored? Am I craving that cupcake over there? The feeling of being thirsty is the same as that of feeling hungry, so always have a tall glass of water and wait 20 minutes to see if you're still feeling hungry.
A Meal Clock is when you select the times during the day that you are going to eat. For instance: 8 am breakfast, 11 am morning snack, 1 pm lunch, 4 pm afternoon snack, 6 pm dinner, 8 pm nighttime snack. You can find different "clocks" online and tailor them to your day.
2. Drink More Healthy, Natural Liquids
Drink a lot of water throughout the day to keep your body hydrated, flushed, and feeling full. Tea and coffee (without added creams and sugars) are also a great way to feel full between meals and snacks. Always make sure to drink a full glass of water with every meal. The water takes up space in your stomach with the same feeling as food, but without the calories.
3. Keep Unhealthy Foods Out of Your Home/ Workspace
Having unhealthy foods near me or in my home is the worst cycle of torment for me. I'm one of those people where if it's there, I'm going to want to eat it. If you know an unhealthy food is close by, you're going to think about it. If you think about it, you're going to start craving it. And if you're craving it, you're probably going to end up eating it even if you're not hungry for it and even though it's not the right food to be eating. You can't always control what's around you when you go out, so put in the extra effort to control the environments you can by keeping the junk food out.
4. Keep Your Healthy Snacks Handy, But Out of Sight
Just because food is healthy, doesn't mean you can't overeat it and ruin your diet. Never leave food out on your kitchen counters or on your desk at work. By keeping food out of sight, you're less likely to think about it and therefore less likely to eat it when you're not hungry. That said, unlike unhealthy foods, you want to keep healthy foods handy so you can always make a good food choice when you're hungry and it's time to eat.
5. Use Portion Control: Measure Your Food/ Don't Eat from the Package
It is important to pay attention to the recommended portion of the foods you are eating. You'd be surprised how smaller amounts of food can actually fill you up. Taking the time to deal with measuring cups can be a pain at first, but eventually you will train your eye to know appropriate portions for different foods. In the same vein, don't eat snacks straight from the package if it is not a single serving. Measure out the appropriate portion and put the rest out of sight. Even if it is a single-serving package, it helps to take the food out and put it on a plate or bowl so your eyes can see exactly how much you are eating.
Another cool tip for portion control that I love is to use your hands. The size of our hands are directly related to the size of our bodies and are therefore our best measuring tools. For females, the protein of your meal should be the size of one palm, vegetables should be the size of one fist, whole grains should fit into the size of your cupped palm (if you're eating them), and healthy fats should be the size of one thumb (if you're eating them). Males should double these measurements.
6. Use Smaller Plates
Another great way to control your portions is to use smaller plates. It will trick your eyes into thinking you are eating more food than you actually are. You'll end up feeling more full and satisfied than if you had the same amount on a bigger plate, leaving empty space on your plate... and in your belly.
7. No Distractions While Eating
Mindless eating is a huge cause of overeating. Many people eat while they are watching TV, doing work, talking or performing other tasks. You should pay attention to every bite you take so that your brain acknowledges that are you are eating. If you mindlessly eat, you are more likely to overeat at that meal and the next.
8. Eat Slowly
It takes about twenty minutes to start feeling full. So, the faster you eat, the less full you will feel when you are done, and the more likely you are to pile more food on your plate for seconds (and thirds.....). A helpful tip to slow down your eating is to put your fork or spoon down between every bite.
9. Brush Your Teeth Earlier at Night
When I know I've eaten all the food that I should for the day and it's within 2-3 hours of bedtime, I like to brush my teeth to make sure I don't get bored and eat something I'm not really hungry for. If you actually get really hungry you can still eat something because, let's face it, it's not like you wire your mouth shut for the night. But at least having a clean mouth will make you ask yourself if you really need the snack.
10. Choose the Right Foods
Eating less isn't only about how you eat, but about what you eat. You can implement all the tricks mentioned above and still end up overeating or feeling miserably hungry throughout the day because you're not choosing the right foods. Here are the three things you want to incorporate with every meal and snack:
a) Foods with High Protein Value: They'll make you feel fuller longer because protein does not break down as quickly as carbohydrates.
b) Foods with High Water Content: Water takes up a lot of space in your stomach without adding calories.
c) Foods with High Fiber Content: Fiber takes up space in your stomach similar to the way water does without adding calories. It also helps you digest your food at a normal, healthy rate.
xo AJB
