Tips for eating less without feeling hungry

 

18 Helpful Tips

-       -Chew slowly! I like to chew every bite 40 times (unless it is a really small bite).

-       -Limit yourself. Go get a piece of gum instead of getting more food.

-       - Put your fork or spoon down after every bite so you don’t have more food already on your utensil waiting for you. I like to take sips of my drink between bites.

-       -Drink a lot of water. If you drink two glasses of water a half hour before you eat, you will feel fuller when you go to eat.

-        -Eat foods with a high water content (Nutrition Diva).

-        -Eat foods with more fiber.

-        -Replace some of the starches in your diet with protein because carbohydrates are broken down into glucose much more quickly than protein. The more quickly your food is converted into glucose, the more quickly you are going to feel hungry again (Nutrition Diva).

-        -When you feel like you are hungry, ask yourself if you are hungry enough to eat an apple. If you aren’t, you probably aren’t hungry so grab a piece of gum! Unless you just don’t like apples.

-        -Portion out snacks. Don’t just keep grabbing handfuls from a bag of goldfish or you will end up eating a lot more than you think you are.

-       - Don’t watch TV or be on the computer while eating because you won’t realize how much you have actually eaten.

-        -Avoid artificial sweeteners in drinks. Read the previous blog “What not to drink” for reasons why.

-        -Eat smaller, but more meals a day.

-        -When eating out, since portion sizes are typically huge, try boxing up half of your food before you stop eating or share a meal with someone. This stops you from eating just because the food is on your plate.

-        -If you are serving yourself, put less on your plate. If you are really hungry you can go back for more, but wait 20 minutes before you get more so your stomach has time to realize it has food in it. Try not to have seconds.

-       - Serve food on a smaller plate because it makes it look like you are eating more food when in reality you are probably eating a lot less.

-        -This doesn’t have much to do with eating less, but avoid eating late at night because it causes weight gain.

-        -Try eating a small, healthy and filling snack 30 minutes before you eat a meal. Then, you are less likely to over eat at lunch or dinner time with foods that are most likely less healthy.

-        -Start meal with a healthy water-based soup, a salad, or fruit. If you fill up on that, you will eat less of the food that is most likely less healthy and you will feel full longer.

*These tips might help for the holidays, especially Thanksgiving!