A lot of us want to eat less food in a day but it can be hard with all of the temptations from our kitchens and the shops, and with certain emotions, such as boredom. I recognise that some of you are fine with the amount of food you eat everyday; this post is just not for you if this is the case. I am also in no way trying to encourage eating less food to an unhealthy extent. This post is simply for those of you that want to decrease your food consumption to a healthy amount and are currently struggling with it. Please note that a lot of these tips involve very rigid planning, but feel free to loosen them or to only use a few of them depending on what works for you 🙂
Restrict your Eating Hours:
Sometimes you just feel inclined to eat breakfast very soon after waking up because it is just a thing that needs doing. Similarly, you might be in the habit of eating dinner quite late in the day because you have busy days or it is just when you eat it now. However, continuing to fast for an hour or two after waking up and eating dinner earlier can be useful for eating less as you are restricting your eating hours. Of course, this can easily turn into eating excessively in these hours to make up for the non-eating hours, but the aim should be to eat with your normal times between meals in a smaller space of time and to cut out any unnecessary meals.
Get Heavily Preoccupied with Something Between Meals:
Boredom is one of the most common ways of resorting to eating excessive amounts of food, as eating is a quick and easy way of remedying this emotion (temporarily). Often in this situation, you are not even hungry and have just convinced yourself that you are. If you get very invested in doing something, then you often find the hours fly by between meals and you essentially forget about eating. So, if you start to reach for food because you do not know what else to do, solve the problem by finding something to do other than eating.
Plan your Meal Times:
If you eat a lot of food at multiple points during the day, chances are that your body feels inclined to eat a lot at all of these times whether you are hungry or not. By planning your meal times specifically, you not only give structure to your day, but you are also able to train your body to eat at these few times within the restricted hours of eating in the day. Note that snacks can be meal times to set and that you need to be realistic with the time spans between meals, otherwise you might reverse it with overeating. Also remember to account for events you have during the day and to be flexible if something comes up unexpectedly. If you have planned it well, you might start to feel hungry not too long before the set meal time, but can tell yourself “I can last half an hour until a tasty meal” and use it as motivation.
Plan your Meal Contents:
Planning what you will eat for each meal, at least generally, will ensure you are eating proper, portioned meals rather than losing track of what and how much you have eaten. This is because you will go straight for the healthy amount of ingredients or snacks that you have planned rather than being indecisive of what to eat and going for the easy option of an unhealthy amount of food. Obviously there will be many instances where you need to see what ingredients you have before planning, but you should have some sort of idea in your mind or a mindset of having a proper meal beforehand.
Control your Portion Sizes:
This will clearly make you eat less, but it can be challenging. Some suggestions of ways to turn your portion sizes into a suitable amount is to use smaller plates and bowls for your meals or to wait at least 20 minutes before eating a second serving so your body has a chance to tell you whether you are full. If you know there will be leftovers, pour yourself one serving and then pack the rest away in the fridge. This will make you less inclined to get the food out again for a second serving. I have also heard that if you focus on the process of eating your food, rather than being distracted whilst you eat, it will make you feel more full (although it depends on what works for you).
Drink Water Before or During your Meals:
Besides hydration being important for health, it can also help you eat less by filling your body up with something other than food. This feeling of fullness from water is usually temporary, but it could be all you need to get through a meal without eating too much. At some points you could also be confusing your hunger for thirst, so drinking water will satisfy your need rather than food.
Move Yourself Away from Food Locations:
Sometimes the temptation to eat food is too great from being situated too close to a source of food. It might be useful to remove yourself from this situation by taking a walk outside to get away from your kitchen or driving away from the shops (although drive-through places make it hard to escape!). You could also remove the food that you easily eat too much of from your food cupboard to decrease your temptation to eat a lot of food.
If you want to save these ideas and the link to this blog post for easy reference, save this pin on Pinterest 🙂