When it comes to behaviors that lead to weight gain, the first you need to change is the quantity of the food you eat. You can eat the healthiest food in the world, but without an off switch, all of that healthy food quickly becomes unhealthy food due to eating enormous quantities that your body is not equipped to handle.
So while eating healthy is important, eating less is key, and that’s often that hardest part – especially for those that love food or don’t feel full when they eat. If you need to try to learn how to eat less, consider the following tips and strategies.
Easy Ways to Start Eating Less
- One Plate, Only
Have a zero tolerance policy for seconds. One plate is always enough. No matter how hungry you are or what you’re eating, limit yourself to whatever you can fit on your plate. Often times the issue isn’t hunger. The issue is eating without realizing the quantity of the food you’re eating. Many people take seconds, thirds, and fourths on instinct without even thinking about the amount of food, and so with a zero tolerance policy for seconds (not even a leaf of lettuce), you can make sure that whatever calories are on your plate are the only calories you eat.
- No Grazing
When you cook, don’t snack on anything that you’re making. This is known as grazing, and in some cases you’ll find you can get a surprising number of calories from all of the little things you’re snacking on while you cook. If you don’t notice that you graze and aren’t sure how to prevent it, try cooking with a surgical mask over your mouth so that you’re unable to stick any food inside.
- Stop Finishing Your Plate
Get used to throwing food away. Often times people that were raised believing they always have to finish their plate eat more, because anything that gets put on their plate by themselves or by others “has” to get eaten, almost like the person feels “wrong” when there is food left over. But that’s a mindset you have to break when you’re dieting. Make it a goal to always throw out some food on your plate at the end of your meal so that you get used to breaking that habit.
- Make Less Food
Make less food. This is one of the easiest, and yet most forgotten factors in reducing your overall food consumption. One of the most common questions that those with obese loved ones ask is “how can I get my husband/wife to stop taking seconds and thirds?” Yet the answer is simple – make less food, and there are no seconds and thirds to take.
There is a tendency to want to cook using all ingredients or cook for leftovers, but if you only make enough food for the meal or immediately put extra food away in the freezer so that no one can eat it, then there is much less food available and no one can get up for seconds.
- Take Your Food to Go
Similarly, if you’re not in the house, you can’t eat more food. Since California has a lot of warm nights, consider cooking your food at home and eating it out of the house, like a bench nearby. That way there is no more food around you to eat, even if you did want to eat more.
- Get Smaller Plates
Finally, there is a tremendous mental component to the amount of food we eat, with one of the main factors being the size of the plate. When food looks small in the plate, we think we’re eating less than when food falls off the sides. So get smaller plates so that your food doesn’t look as small, and so you have a better idea of what you’re eating.
Eating Less Takes Time
This type of behavior modification is crucial for improving your weight. While quantity is not every part of weight gain, quantity is still one of the primary factors in managing your weight, and the above tips will help you as part of a medical weight loss plan. If you’d like to learn more about our weight loss options in areas like:
- Newport Beach
- Los Angeles
- Orange County
- Beverly Hills
- San Diego
- San Francisco and More
Contact Institute for Weight Loss Surgery and body Contouring today. We’re California’s leading body sculpting experts, and we know how to make sure that you’re on your path towards medical weight loss.