If you want to eat less, you must first understand why you are overeating in the first place. Here are five ideas that can help you eat less while yet leaving you satisfied.
Eating less food is, without a doubt, a vital approach for reducing weight. However, telling yourself that you'll eat less is like promising yourself that you'll floss more. It's just too ambiguous. You may make a general intention to eat less (or floss more), but that's not enough. You must know precisely what measures you will take.
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5 Ways to Reduce Your Food Consumption
When it comes to fixing an issue like how to eat less, you must first identify the roadblocks that are preventing you from succeeding. You can't eat less if you don't understand why you're eating more. As a result, you must examine your own behavior to determine what is driving you to overeat in the first place. Here are some of the most prevalent reasons why individuals overeat—and some solutions that might really help you eat less.
1. You are easily sidetracked
This is perhaps one of the most prevalent reasons why individuals overeat: they are preoccupied with anything other than their meal. You're not paying attention to what's on your plate—or how much of it—if you eat while watching TV, browsing the web, or driving.
The Fix: Dedicate around 20 minutes to eating—not "I'll eat lunch while I catch up on my email"—and truly pay attention to how your meal looks, tastes, and smells. Put whatever you're eating on a plate (even if it's takeout), place it on a placemat, and turn on some music if you're at home. Even if you eat less, those added touches may make your meal more delightful and rewarding.
2. You serve yourself too much
Most of us consume whatever quantity is provided to us, whether it's a little bit of a large amount. If you pile a large piece of food on your plate, there's a strong chance you'll finish it all. The practice of eating less begins the minute the serving spoon touches your plate.
The Solution: Try placing 20% less food on your plate than you usually do. It's just enough to burn off a respectable quantity of calories without making you feel deprived. To assist you to reduce your portion size, try using a smaller dish or bowl.
3. You get very hungry
It's possible that your technique for eating less may backfire if you just postpone meals and snacks as long as you can. You are unlikely to consume less overall if you miss meals. Instead, you'll get extremely hungry and overeat when the opportunity arises.
The Solution: You don't have to eat on a timetable, but your body will tell you when it's time to eat. This occurs every 3-4 hours for most individuals. Not only should you consider what you'll eat for meals, but also about nutritious snacks. Also, to take advantage of protein's lasting power, aim to incorporate a little amount each time you eat.
4. You're under duress
The trouble with stress eating is that it not only causes you to consume calories that you don't need, but it also doesn't always help you feel better. As a result, the key is to develop alternate strategies to cope with the stress.
The Solution: Write down your emotions when you're about to have an emotional food binge. It may assist you in identifying your eating triggers while also putting the brakes on your eating for a minute or two. That's usually long enough to quell the desire to overspend. It's been mentioned before, but finding alternative methods to cope with stress is one of the greatest tactics for coping with emotional eating. Make a phone call, go for a stroll, or brew a cup of tea. Take a few moments to think about your sentiments without passing judgment. It's OK to feel lonely or bored from time to time.
5. You eat too quickly
It takes a long for your brain to realize that your stomach is full, as fast eaters know all too well. It normally takes about 20 minutes. That's why, after eating a large meal rapidly, you could feel OK at first yet be very filled a few minutes later.
The Solution: You could eat in front of a mirror (some people claim it's how they ultimately quit their fast-food habit), but it's definitely more practical to apply some other tried-and-true methods. Eating rapidly is often associated with eating while preoccupied. Take note: eating in courses is a good idea. Start with a salad or some vegetables. Rather than eating everything at once, start with the lower-calorie components of your meal and work your way up to the main dish. Practice eating smaller nibbles and putting your utensils down between bites (that mirror can come in help here). If you're eating anything that requires cutting up, such as a chicken breast, do it as you go. Also, be sure to eat enough high-fiber foods in your diet. They're not only full, but they also make you chew more, which slows you down.
