Weight control or weight loss is never an easy task, particularly for those with a big appetite. If calorie counting and portion control sound a bit too complicated, try these simple approaches to eat less and help the body to feel fuller for longer.
Chew Food Properly
A study done by researchers in Kingston revealed that women who ate slowly consumed nearly 70% calories less per meal. Eating and chewing food properly allows the body time for appetite-related hormones to kick in, letting the body know when it’s full. To slow down the eating process, put the knife and fork down before taking the next bite.
Use Smaller Plates and Bowls
The bigger the dish, the more likely a person will eat more. So use smaller plates, bowls, glasses and serving spoons. As the size of dishes drops, so will the amount of food consumed. Those who deliberately serve themselves about one-third less than they normally would also stand a better chance of eating less. Finish the smaller portion first, then wait to see if an extra helping is needed. With time to think it over, one is less likely to indulge more than is necessary.
Drink More Water
Drinking more water helps because it can help the stomach feel fuller and minimize strong food cravings. Water should be drunk before a main meal. A great water-based concoction is hot water and lemon juice in the morning. This increases metabolic rates and help burn calories too.
Keep Snacks Out of Sight
People tend to eat more when they can see the food. So it’s a great idea to store snacks in the cupboard or colored containers. Avoid using clear containers. The sight of snacks inside clear containers may prove to be too tempting for some people.
Avoid Eating Straight from Food Containers
Refrain from eating straight from a multi-serve packet or container. The tendency to keep reaching for the food is reduced if food is served in a separate bowl or cup. Pour out the amount you intend to eat. Stop when the food in the dish is finished.
Be Choosy About Food
Don’t just eat any food. Raise the standard so that only certain foods are appealing. Consider the appearance, aroma, temperature and texture of the food. Does it look appetizing? Does it smell wonderful? Is it tough or tender? Is it too hot or too cold? Set a standard for all these qualities. If the food doesn’t meet the standard, it is not worth the trouble eating it! So be choosy about food.
Eat More High Fiber Foods
Store a variety of healthy foods in the kitchen or pantry. Wholegrain breads, whole pasta, oat meals, legumes, fruits and vegetables are packed with dietary fiber as well as complex carbohydrates. So eat more such high fiber foods to give the stomach a fuller feeling for a longer time.
Eating less is a big strategy in weight control or weight loss. To avoid overeating, try to chew food properly, use smaller plates and bowls, drink more water, keep snacks out of sight, avoid eating straight from food containers, be choosey about food and eat more high fiber foods. These approaches are simple and don’t need any calorie counting effort.
Those who find this article useful may also like to read How to Prevent a Bloated Stomach, How to Shed off those Extra Pounds and Portion Control Made Easy.
References:
Amanda Clark. “Perfect Portion Control” in Women’s Health & Fitness magazine. Australia: Blitz Publications, October 2008.
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