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10 Simple Ways To Eat Less And Lose Weight

By on August 9, 2018

When you are trying to lose weight, it is important to find ways to eat less. Obviously, you do not want to reduce your caloric intake too low because you’re only going to slow down your metabolism, but you definitely want to avoid eating too much.

Below is a list of 10 easy ways to eat less and lose weight:

  1. Drink More Water

The more water you drink, the less you will feel hungry. Drinking a glass of water just before each meal has been shown to help you eat less and you will still feel just as satisfied after the meal.

Of course, drinking water between meals is a good idea too, because it helps you feel fuller and avoid unnecessary snacks.

  1. Decrease Sugar

The more sugar you eat, the more hungry you will feel. That’s because eating refined white sugar creates spikes up and down blood sugar levels. When your blood sugar level drops, you get hungry – sometimes very hungry!

Cutting the sugar as much as possible immediately will make you feel less hungry so you can eat less without suffering.

  1. Exercise

Studies have shown that exercise releases a large number of hormones that suppress your appetite, while also reducing the production of other hormones that stimulate appetite.

Even better, a good workout like, a recumbent bike, releases stress and floods your brain with endorphins that feel good, increase your mood, calm anxiety and relieve feelings of depression, things that could otherwise trigger to eat emotionally.

  1. Eat More Frequently

A great way to eat less, in general, is to divide your daily food intake into five or six small meals instead of eating two or three large meals.

You will feel like you are eating more, but in reality, you will be eating less and taking fewer calories than it seems.

  1. Smaller Portions

Nine times out of ten, your eyes are bigger than your stomach when it comes to filling your plate. A good way to start eating less is to cut the size of your portions in half. Even if you think you can eat more, start with half of what you would normally eat.

After 20 minutes or so, if you’re still hungry, eat a little more. It will still be less than what you would have initially consumed.

  1. Eat Slowly

Eating quickly virtually guarantees that you will eat more because your stomach does not have time to let you know that you have had enough.

When you eat slowly, taking at least 20 minutes to eat a meal, you can feel the progression from the hungry state to the satisfied state much more easily.

  1. The protein first

When eating a meal, start with the protein first. The protein helps stabilize your blood sugar levels and makes you feel fuller, so you are less tempted to eat more fat such as high-calorie dishes, bread, and dessert.

Lean proteins such as chicken or turkey breast, beef or pork, fish such as salmon and trout, and of course the grains are all great sources of protein that fill you up so you eat less.

  1. Fiber

Speaking of grains, they are awesome sources of protein and fiber. Fiber can also be found in most vegetables (especially green leafy vegetables) and whole grains.

Fiber also helps balance blood glucose levels and makes you feel fuller so that you eat less.

  1. Keep Calm

Stress is a great cause of overeating and learning to manage it effectively can help keep your diet under control.

Techniques such as deep breathing, meditation, and creative visualization are all great aids in finding healthier ways to manage stress so that you are not tempted to buffer uncomfortable feelings with food. Another good option is to go out for a walk or running.

  1. Keep Your Hands Busy

Eating at night while watching TV is a challenge for many people.

Even if they keep their food intake under control all day, sitting in a comfortable chair or on a couch and turning on favorite TV shows is often a trigger to start chewing without control. Keeping your hands busy is a good way to break this habit.

Activities such as knitting, crochet, embroidery, painting, or even playing solitaire can help you take control of your diet.

If you are not attracted, try playing a small hand-held game, building a model of a toy or working on a puzzle.

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