10 Easy Ways to Eat Less and Lose Weight

Posted in: Dieting Strategies, Nutrition   

When you’re trying to lose weight, it’s important to come up with ways to eat less. Obviously you don’t want to reduce your caloric intake too low because you’ll only slow down your metabolism, but you definitely want to avoid overeating too.

Below is a list of 10 easy ways to eat less and lose weight:

#1 Way to Eat Less – Drink More Water

The more water you drink, the less hungry you’ll feel. Drinking one glass of water right before each meal has been proven to help you eat less and still feel just as satisfied after the meal. Of course, drinking water between meals is a good idea too, because it helps you feel fuller and avoid unnecessary snacking.

See: Water: The Drink of Choice with Any Diet

#2 Way to Eat Less – Reduce Sugar

The more sugar you eat, the hungrier you will feel.  That’s because eating refined white sugar creates upward spikes and downward dips in your blood sugar levels.  When your blood sugar dips down, you get hungry – sometimes really hungry!
Cutting out sugar as much as possible will immediately make you feel less hungry so you can eat less without suffering.

See: How to Curb Sugar Cravings and Conquer a Sweet Tooth

#3 Way to Eat Less – Exercise

Studies have shown that exercise releases a flood of hormones that suppress your appetite, while also reducing the production of other hormones that stimulate appetite.  Even better, a good workout releases stress and floods your brain with feel-good endorphins that boost your mood, calm anxiety, and ease feelings of depression; things that could otherwise be triggers for emotional eating.

See: 9 Ways Exercise Can Make You Feel  Better

#4 Way to Eat Less – Eat More Frequently

A great way to eat less overall is to spread your daily calorie intake over five or six small meals rather than eating two or three large meals.  It will feel like you are eating more, but you will actually be eating less and taking in fewer calories than it seems.

See: How Eating more Often Can Help You Eat Less

#5 Way to Eat Less – Smaller Portions

Nine times out of ten, your eyes are bigger than your stomach when it comes to filling your plate.  A good way to start eating less is by cutting your portion sizes down by half.  Even if you think you can eat more, start with half of what you would normally take.  After 20 minutes or so, if you are still hungry, have a little more.  It will still be less than what you would have consumed initially.

See: What My Dog Can Teach You About Weight Loss — The 20% Solution

#6 Way to Eat Less – Eat Slowly

Eating quickly virtually guarantees that you’ll eat more because your stomach doesn’t have time to let you know it’s had enough.  When you eat slowly, taking at least 20 minutes to eat a meal, you can feel the progression from hungry to satisfied much more easily.

#7 Way to Eat Less – Protein First

When eating a meal, start with the protein first.  Protein helps stabilize your blood sugar levels and makes you feel fuller so that you are less tempted to eat more fattening fare like high-calorie side dishes, bread, and dessert.  Lean protein like chicken or turkey breast, lean beef or pork, fish like salmon and trout, and of course beans are all great sources of protein that will fill you up so you eat less.

#8 Way to Eat Less – Fiber

Speaking of beans, they are awesome sources of both protein and fiber.  Fiber can also be found in most vegetables (especially green leafy vegetables), and whole grains.  Fiber also helps balance blood glucose levels and makes you feel fuller so you eat less.

See: 3 Smart Reasons Why You Need Fiber In Your Diet

#9 Way to Eat Less – Stay Calm

Stress is a big cause of overeating, and learning how to manage it effectively can help keep your eating under control.  Techniques like deep breathing, meditation, and creative visualization are all great helpers in finding healthier ways to manage stress so you aren’t tempted to muffle uncomfortable feelings with food.

See: How to Effectively Listen to Your Body’s Needs

#10 Way to Eat Less – Keep Your Hands Busy

Nighttime eating while watching television is a challenge for many people.  Even if they kept their eating under control all day long, sitting in a comfortable chair or sofa and turning on their favorite television shows is often a trigger to start munching.  Keeping your hands busy is a good way to break this habit.  Activities like knitting, crocheting, needlework, painting, or even playing solitaire can help take the edge off.  If those don’t appeal to you, try playing a small hand-held game, building a toy model, or working on a puzzle.

Must Read
6 Ways to Nurture Yourself While Dieting
End Emotional Overeating: Get to the Root Cause
17 Healthy Eating Quotes to Keep You Motivated

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