If you’re a faster eater, you’ll most likely benefit from taking some extra time with your meals. You may notice, that the slower you eat, the more satisfied you are. Put your fork down between each bite. This can help force you to slow down and take your time when you’re eating. Talk to friends or family members while you eat. Instead of focusing on eating your food, talk to family and friends and engage in conversation to help slow you down.
Take small bites when you’re eating. Pay attention to how much you put on your fork for each bite. Try to reduce the amount of food by half. Also make sure to chew well. This will also force you to slow down. In addition, taking more time chewing will help you taste and enjoy your food more.
If you’re putting your fork down in between bites to help slow yourself down, take a sip of water. The more you sip on water throughout your meal, the more full you will feel off of a no-calorie liquid. In addition, the more you drink with each meal, the more water you consume overall throughout the day. This can help you reach your daily goal of eight to 13 glasses of water. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
When you eat more slowly, you’re more likely to eat less food overall. This is because your brain and gut communicate when you’ve eaten enough food to be satisfied. If you eat really fast, you’re more likely to eat until you’re full. [4] X Research source Stop eating when you’re satisfied instead of when you’re full. This will help you cut out any unnecessary calories in your meals. Satisfied feels like a lack of hunger, a slight disinterest in your food or knowing you could have a few more bites but then you’d be full. Being full feels more like a stretching, stuffed feeling. Try to avoid eating to this point as much as possible.
Like eating slowly, studies have shown that when you’re distracted you may end up eating more and this could cause weight gain long-term. [6] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Try to take 20 – 30 minutes to eat your meal free from distractions. Turn off cell phones, close laptops, and computers and turn off the TV.
Learn your hunger cues. If you get cranky, lightheaded or a light nauseous when you’re starving, be mindful of these symptoms. These should signal an immediate need for fuel to help prevent you from overeating at your next meal. Also pay attention to the timing of your meals. For example, if lunch is at 12 and dinner isn’t until 7:30 pm, you most likely won’t make that length of time without becoming overly hungry or starving. Plan a snack or a small meal in between meals that are far apart to help you manage your hunger levels more appropriately.
Eating on autopilot and not paying attention to meals may cause you to overeat and not feel satisfied with the food you’ve eaten. Your brain was never cued into the meal. Try to avoid eating in the car or in front of the TV. These types of distractions may make it more difficult to pay attention. Also force yourself to concentrate on your meal. Think about what the food tastes like: What are the textures? What are the flavors? How does this food make you feel?
Most health professionals recommend doing at least 150 minutes of moderate-intensity aerobic activity each week. [10] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source You can also increase this amount to 300 minutes a week. You may see increased weight loss with higher amounts of physical activity. [11] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Also include a day or two of strength training where you work each major muscle group. Resistance training helps round out your workout. [12] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Eating a well-balanced diet high in lean protein, fruits, vegetables and whole grains in addition to eating slowly can help you lose weight. [14] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Eat appropriate portions of each food group throughout the day. In addition, choose a wide variety of foods within each food group. Follow appropriate portion sizes as well. Measure out 3-4 oz of lean protein[15] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source , 1/2 cup of fruit[16] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source , 1 cup of vegetables, 2 cups of leafy greens[17] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source and 1/2 cup of grains[18] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source .
You do not need to completely avoid these types of foods — especially if they’re some of your favorites — but limit them to help lower your overall calorie content. Watch out for high-fat foods like: fried foods, fast food, fatty cuts of meat and processed meats. Also watch for higher calorie foods with added sugars like: sweetened beverages, candy, cookies, pastries, ice cream and other desserts.
