15 Ways to Eat Less This Week
There are two approaches to eating. It’s either starve-yourself-to-death or binge-on-whatever-you-want. At least, that’s what it seems when listening to people talk about diets. But both extremes are recipes for disaster. You don’t have to choose between the two extremes. There is a sweet spot in the middle of the spectrum where you can eat just enough and enjoy it. Plus, you can achieve your weight-loss goals. Here are fifteen smart tips that will help you eat less. Many times, it’s the simple things that help the most. Diet fads come and go, but these tips stand the test of time – and waistline! They are my go-to when giving advice to friends and family. Especially with the holiday season coming, use these tips to enjoy the festivities guilt free.
- When you wake up, drink water before you do anything else. Water gives your metabolism a kick-start, and helps keep your body clean. My favorite morning beverage is water with lemon and ginger.
- Eat breakfast every day. Breakfast is the meal for eat-less champions. When you eat within one hourof waking up, you rev your metabolism for the day to come.
- Cut every recipe in half. If you cook from recipes, automatically reduce it. Although you may want leftovers, you’re also likely to eat the leftovers too soon.
- Absolutely no soda or sugary beverages. Ever. One of the most effective ways to slash calories is to completely cut soda. One 20 oz. bottle of Coke has a whopping 240 calories. For a great alternative, try a fresh iced tea with a dash of stevia.
- Drink a large glass of water before every meal. Getting water into your system is the perfect way to slash your appetite in half. If you fill up on a glass of water at least 30 minutes before your meal, you’re virtually guaranteed to eat less.
- Think about your food before you eat it. In one study, participants who visualized their food before eating ate less. Before digging in, pause with your eyes closed to picture the food, imagine its flavor.
- Cut up your food into little pieces. Psychology research shows that cutting up food makes it seem as if you’re eating more. As a result, you’ll actually eat less. This is a great way to play tricks on your mind.
- Chew gum while cleaning the dishes. Chewing a piece of gum will stop you from nibbling on the leftovers.
Tip #14: Keep a food journal.
- Get rid of the temptation. Don’t keep chocolate, snack crackers, or other sugary fatty snacks in your home. Give them to your neighbor. Put them in the trash. Get them out. No one is perfect; the best way to not cheat is to not give yourself the chance.
- Respond to your sugar craving with hard candy. A simple ten-calorie piece of candy can help stave off hunger pangs and keep your calorie count lower.
- Say a prayer before a meal. It doesn’t need to be anything complicated, formulaic, or even religious. Simply inhale — express appreciation for the meal — and exhale with the same sense of gratitude. Rather than leap in to your meal, pause, be thoughtful, and purposeful. It will help you eat less.
- Eat off of a blue plate. Believe it or not, the color blue is an optical appetite suppressant. For a variety of reasons — not the least being that there are very few blue foods — the body responds to the color blue by limiting the appetite.
- Go to bed earlier. Yes, bedtime have does have an impact on eating. Research shows that the most detrimental snacking happens late at night. Also, lack of sleep causes stress, and is linked to greater weight gain. You can fight stress and eat less by getting to bed earlier.
- Keep a food journal. Write down everything you eat during the day. The simple act of recording your food intake helps to limit how much you eat. For access to my exclusive online food journal, click here.
- And finally — Reward yourself at the end of the day. It sounds silly, but even the simplest reward can help motivate you to push through to the end of the day. Decide on a reward — a small one — and enjoy it if you meet your goals. My suggestion? A small piece of dark chocolate.
When considering the topic of eating less, think broadly. It’s easy to get caught up in the details of dos, and don’ts and tips and tricks. Remember, there is a bigger picture. When we look up from the minutiae and see the scenery, we can enjoy the journey. We then usher in the passion that revitalizes our energy, joy, and enthusiasm for life.