11 Healthy Ways to Eat Less
1. Know
Your Calorie Goal , Take a few minutes to use the free tools
at choose myplate.gov to see how many calories you actually burn and consume,
and compare those numbers to what they ought to be.
2. Plan for Five Small Meals , When we’re hungry, we tend to
overeat, so one of the most effective ways to eat less is to eat smaller meals,
more often. This will help keep you feeling full
3. Use Smaller Plates ,Have you ever noticed that a small
meal served on a huge plate, looks, well, tiny? Another great way to eat less
is to fool yourself into thinking your meal is bigger by creating an optical
illusion
;)
4. Stay Hydrated , Did you know that often, when
you’re feeling hungry, you’re actually thirsty? This is only one reason to stay
hydrated, sipping on water throughout the day.
5.
Try a Meal Replacement Bar , I keep a CLIF bar or two in my bag for when I just can’t make an entire
meal or snack. Sure, they contain some calories from sugar, but they’re also
loaded with protein and fiber, and they contain natural sugar… so if I have one
of these as a snack, I’m full and satisfied for hours… and less likely to
overeat at my next meal.
6. Don’t Skip Meals! Speaking of meals, now that I’ve
stressed it’s important to plan to eat five small meals a day, don’t try to get
around this by skipping a meal, even one of them! Why? Because when you’re
hungry because you’ve skipped a meal, you’re likely to overeat at the next
meal, undoing all your hard diet work that whole day.
7. Snack Wisely , Two of your five meals are supposed
to be small, healthy snacks, but these scheduled snack times can be times of
diet-breaking temptation. Rather than snacking on crisps or sweets, choose
fresh veggies or fruit. You’ll curb your sweet or savory craving, without
adding extra fat and calories.
8. Cook at Home ,Of course, you’ll feel really silly
measuring servings out in public, so try to cook at home more often, which is
another way to eat less… if you know what a serving looks like, or if you’ve
measured it while you were cooking, then you’ll be a lot more in-the-know that
if you’re guessing at a restaurant, where you’re not even sure exactly what’s
in the food.
9. Dining Out? Eat Half , Most restaurants serve two and a
half servings on one plate. I mean, really! A serving of chicken is supposed to
be a small breast, about the size of a deck of cards… but most restaurants
consider a serving of chicken to be two big breasts… ridiculous! Avoid
overeating at a restaurant by asking for half of your meal to be wrapped to go
before it’s delivered to your table… and presto! A way to eat less, and a http://www.blogger.com/blogger.g?blogID=5864211995078771636#editor/target=post;postID=2500361646225475307bag
full of lunch or dinner for tomorrow!
10. Share with a Friend ,If you feel weird asking for a
doggie bag for half your meal before it’s even arrived at your table, consider
sharing the meal with a friend, rather than each of you ordering a separate
meal. Both of you will eat less, of course, and you’ll save a little money,
too.
11. Eat Slowly , Our brains don’t register the fact
that our stomachs are full for as many as ten minutes, so slow down, chew your
food, and enjoy your meal, pausing now and again to see if you’re full yet. Use
these pauses for light conversation… and give your brain time to catch up to
your belly.
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