Three Simple Ways to Eat Less
Being on holidays, weekend catch ups and dinners out can be amazing and are a an essential part of our wellbeing. It’s not just about the abundance of delicious food, but also the social connections, the ambience and of course a few drinks. Over indulging on a regular basis can take a toll on our waistlines, so here are three simple ways to eat less – without missing out on the fun!
It’s not just eating out and being a social bunny. In these times of plentiful food and drink, it is way too easy (and common) to over indulge.
Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.
Or maybe you “taste” as you cook. It’s possible to eat almost an entire serving of food this way without even realising, especially if you are hungry at the start.
I used to work in a restaurant that had a big sign “Little pickers wear big knickers” as a not so subtle reminder for us!
Here are three simple ways to eat less and avoid overeating at meals – without feeling deprived.
HINT – ditch the willpower and create some new habits!
Tip #1: Start with some water
When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.
Did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.
Some studies have shown that drinking a glass or two of water half an hour before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (…just sayin’).
Not only will the water start to fill up your stomach before you get to the fridge, leaving less room for the munchies, but drinking enough water has been shown to slightly increase your metabolism.
Tip #2: Try eating “mindfully”
You’ve heard of mindfulness but have you applied that to your eating habits?
This can totally help you avoid overeating as well as having the added bonus of helping your digestion.
Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.
This can help prevent overeating because eating slower often means eating less.
When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.
So take your time, pay attention to your food and enjoy every bite.
Bonus points: Eat at a table (not in front of the screen), froma small plate, and put your cutlery down between bites.
Tip #3: Start with the salad
The roast potatoes may get your taste buds watering.
But don’t start there.
(Don’t worry, you can have some…just after you’ve eaten your salad).
Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons- fibre and water.
Fibre and water are known to help fill you up and make you feel fuller. They’re “satiating”.
And these secret weapons are great to have on your side when you’re about to indulge in a large meal.
So there’s no reason not to enjoy delicious food. Just make sure you have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.
If you need a boost to get you back on track with healthy eating, our 28 Day Reset will do just that.
We’d love you to join us!
PS Here’s a few tips to get you drinking more water…
If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
- Slices of lemon & ginger
- Wedges of strawberries & orange
- Apple peel & a cinnamon stick
- Chopped pineapple & mango
- Blueberries & raspberries
You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.
They’re already washed and cut and will help keep your water colder longer.