Hey all! I came across a really good YouTube video called 10 Tricks To Eat Less by Clancy Burke and I thought I would share it with you! A few of these tips have helped me eat less over the years, especially the last one!
Make your food count.
Don’t choose foods that won’t fill you up and have zero nutritional value. A lot of junk foods fall in this category along with foods that are mainly empty carbs. You need protein and fiber to feel full and a lot of the empty calorie foods just don’t cut it. if you eat more nutrient rich foods, you’ll naturally eat less.
Eat a big breakfast.
Don’t eat too early, though. You don’t want to eat at 5am and then be starving by lunchtime. They say that breakfast is the most important meal of the day. Some choose to skip it, which I don’t recommend. Your body needs fuel… plain and simple. If you’re not fueling your body, you’re not setting it up for optimum performance. This includes your brain! So unless you’re intermittent fasting (we’ll talk about that in another article), get your breakfast in. Eating a larger breakfast will help you to eat less the rest of the day, Personally, I look forward to breakfast 🙂
You’d be surprised just how much extra we’re eating each meal. Your body doesn’t need a huge helping of anything unless it’s vegetables and some fruits. When it comes to snack foods, these are things you definitely want to pre-portion out so that you eat less. A lot of us have a habit of mindless eating so if you have those planned out beforehand you don’t have to worry about it.
Use smaller plates.
This one is a little trick I’ve used many times. If you use a big plate, you’ll most likely fill it to a point that’s too much for your body. If you eat a small plate of food and you’re still hungry, you can always get a little bit more. Starting off with a smaller plate is an excellent start to eat less.
Eliminate your weakness.
Any food that you have an unhealthy relationship with, eliminate it. You don’t need to throw the baby out with the bathwater but if you love you some ice cream and can’t seem to stay away from it even though you know it’s not serving your body well, just don’t buy it! You don’t want any foods around that it seems like you can’t control yourself around. YOU staying in control of what you eat is super important. Get your control back! Those foods that are take it or leave it for you, just eat less of those.
Journal your food.
Try keeping a log of the foods that you eat throughout the day. If you’re writing down everything that you eat, you’ll be a lot more mindful of what you’re putting in your mouth. If you know you have to write down those Oreos you’re tempted to buy, you’re less likely to eat them. This is a great way to stay mindful and helps to control overeating.
If you fail to plan, you’re planning to fail. This one is so true! Have you ever come home from work, not knowing what you’re going to eat for dinner, and just ended up ordering pizza or getting McDonalds on the way home because you were too tired to figure it out? Yes, “just this one time” really counts! I know with me, if I have healthy snacks in the car, I’m much less likely to buy junk while I’m in the store.
Don’t over restrict.
This one is super important. Losing weight doesn’t mean starving yourself. It also doesn’t mean depriving yourself of every unhealthy morsel you come across. It’s ok to indulge every once in a while. If you completely cut those foods out and tell yourself it’s temporary you’re much more likely to binge on them later. On the calorie side, you have to eat enough in order to lose weight. I know that sounds counterproductive but it’s not. You’ve heard of “starvation mode?” It’s real! Check out my article on this HERE.
Leave a little bit at the end of each meal.
As kids we’re taught to eat everything on our plate. And for good reason when we were kids. But, you’re an adult now (most of you are), it’s ok to leave a little bit on your plate if it means you’re not overeating. This is especially true when your body gives you the natural “I’m full” signal that most of us miss. That’s a good time to put the fork down and move on. If you FEEL full, you did too much.
Be honest with yourself
Most of the time, are you really hungry? Think about it. Next time you get a craving to eat, stop and do a body scan. Listen to your body. If you’re truly hungry then by all means, get something to eat. But if you’re not really hungry, find something else to do until you are. A lot of times we’re just feeling negative emotions (this includes boredom) and are looking for a filler. If you don’t NEED to eat, then don’t.
I hope some of these tips help you the way they’ve helped me a lot. Leave me a comment below and tell me what stood out to you the most!