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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,075 times.
Obesity is quickly becoming a serious problem, not only in the US but around the world. One of the many ways to lose weight is to limit food intake. But this can be difficult if you’ve been eating large portions or have trouble controlling hunger. Luckily, there are things you can do to force yourself to eat less and feel less hungry throughout the day. Making changes to what you eat, when you eat and how you eat can all have a more beneficial effect on you.
Steps
Reduced Ration
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Measure each serving. One simple way to eat less is to start measuring portions. Consistently sticking to a limited portion will help you eat less.
- You can buy a scale or measuring cup to measure food. Use this tool daily to measure all foods and snacks during food preparation.
- Typical servings for the five food groups are: 85 – 115 grams of protein, [1] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source 1/2 cup sliced fruit, [2] X Source Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source 1 cup veggies, 2 cups greens, [3] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source 1/2 cup cereal , [4] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source and 1 cup of milk and yogurt or 55 grams of cheese. [5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Prepare yourself for one serving of protein, one to two servings of fruit or vegetables, and one serving of whole grains at almost any meal.
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Use a smaller disc. When you measure your portion, the small plate will feel a lot less food. This can make you feel inadequate when you first start using portion counting.
- Using smaller plates can help trick the brain into thinking more food is available. The same amount of servings, but the food will take up more space when placed on a small plate. [6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Use a salad dish, appetizer plate, or even a saucepan to reduce free space.
- Consider buying a blue disc. Studies have shown that people often leave food on their plates if their plate is blue. [7] X Research Sources
- Buy plastic containers or smaller takeout containers for food. If you usually take food out, be sure to also use smaller containers.
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Don’t be tempted by food. When you’re eating, try to get rid of the feeling of being attracted to the food on the table. Then you’ll just focus on your plate and reduce the risk of eating more than you should.
- Do not bring bowls or plates to the table when you can. Chances are you’ll eat it a second time. [8] X Research Sources
- Try to put all food in suitable containers after eating one portion. Pack the rest and put it in the fridge.
- Leave only healthy and low-calorie foods in case you feel like eating more. Set aside vegetables or fruits for a second meal.
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Leave leftovers on the plate. Try to leave leftovers in the bowl/plate, no matter how small the plate, leave a little extra each time you eat.
- Many of us are taught from a young age that food should not be wasted and that it is customary to finish a meal even when full. Forcing yourself to leave food on your plate after each meal will break that habit.
- Start with one or two pieces. You can hardly leave a lot of food left over the first time.
- Throw away leftovers immediately after you decide you’re done.
- If you don’t want to waste food, pack the leftovers and take away for lunch the next day or save for dinner the next day.
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Order only a small portion of the food at the restaurant. Restaurants are clearly always serving portions that are too large. Pay attention when eating out to make sure you stick to your portion sizes.
- It can be difficult to determine how much you should eat when you eat out (especially if you don’t have a food scale). Estimate is the best choice you can make. For example, 1 cup is the size of a woman’s fist, 85 – 115 grams is the size of a playing card and 1/2 cup is the size of a computer mouse. [9] X Research Source
- Try to order side dishes or appetizers to eat smaller portions. [10] X Research Source
- Try to figure out how much you should eat and stay away from excess. Ask the restaurant to pack the leftovers to take home. [11] X Research Source
- Just like at home, always leave leftovers when you eat out.
- You can also ask the waiter to wrap half of the meal before the food is served.
Control Hunger
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Drink water before meals. To help reduce hunger, studies have shown that drinking plenty of low-calorie or zero-calorie water can help you control hunger and eat less. [12] X Research Source
- If you feel hungry before a meal, drink a glass of water or a bowl of broth or soup. Your stomach will fill up and trick your brain into thinking it can’t eat more. [13] X Research Source
- Other light drinks you can try include: unsweetened coffee or tea, flavored water, or a cup of skim milk.
- Make sure to drink enough fluids throughout the day. If you don’t replace lost fluids, you could end up getting sick. [14] X Research Source
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Eat foods that make you feel full and make you feel satisfied. Eating the right foods can also help you control hunger throughout the day.
- Eat fat-free protein at every meal. Fat-free protein is great for controlling hunger. It takes a long time for the body to digest and send a signal to the brain that you are full. [15] X Research Source Make sure to eat 1-2 servings of fat-free protein with each meal and snack.
- Focus on fiber-rich fruits, vegetables, and whole grains. In addition to protein, fiber helps the body feel fuller. It provides bulk and “gross” for meals, leaving you satisfied with less food and fuller for longer. [16] X Research Source
- Examples of a high-protein and high-fiber meal include: grilled salmon salad, fried chicken or tofu with brown rice, or greek yogurt with fruit and nuts.
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Eat mint-flavored foods. Many studies have shown that the minty taste in the mouth can help reduce hunger during the day. [17] X Research Source
- Brush your teeth after meals! When your mouth is clean, you won’t want to eat or ruin that minty clean feeling. You should try to bring a toothbrush to work to avoid having an extra snack in the afternoon.
- Chewing gum! Many people have a habit of chewing something in their mouth. Chewing gum keeps your mind off of food and tricks your brain into thinking you’re eating.
- Try sips of mint tea or eat sugar-free mint lollipops. Again, mint flavor can completely reduce your hunger.
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Distract yourself. Often the feeling of hunger or desire for food will come to us very suddenly. In that moment you feel it’s an intense desire that needs immediate fulfillment. [18] X Research Sources Distracting yourself can help you manage these feelings.
- Whether you’re craving sweets or feeling a bit bored in the afternoon, use some distraction techniques to keep your mind off the food.
- Usually cravings only last about 10 minutes or so. You should wait at least 10-20 minutes before addressing the craving (if necessary).
- Try clearing out a sundries drawer, folding clothes, taking a short walk, taking a shower, reading a book, answering a few emails, or surfing the web.
Satisfied with Less Food
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Take 20-30 minutes to eat. Many health professionals recommend eating for at least 20 minutes at a time. It will give your body enough time to feel full, so you don’t have to eat more. [19] X Trusted Source Harvard Medical Schop Go to Source
- The 20-minute rule stems from the fact that food takes 20 to 30 minutes to travel from the stomach to the intestines. Here the gut sends a chemical signal to the brain that it is satisfied and full.
- If you eat faster than 20 minutes, you will tend to eat more than you need and eat until you feel too full. [20] X Trusted Source Harvard Medical Schop Go to Source
- Try to set a timer or check the clock to see if you’ve met the 20-minute eating instructions.
- Take small sips of water between each bite, put down your chopsticks, or talk to friends and family members to help you slow down.
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Take time to chew your food. Chewing food thoroughly and taking time for each bite is an important step in conscious eating and helps you feel more satisfied with smaller portions. [21] X Trusted Source Harvard Medical Schop Go to Source
- Take time for each bite. As you chew, think about the taste, texture, and flavor of the food. Use as many senses as you can to analyze every bite you put in your mouth during a meal.
- Focusing on food and each bite can increase feelings of satisfaction and allow the brain to enjoy the meal.
- When you eat big pieces and don’t chew them well, your brain doesn’t receive any signals of pleasure or satisfaction and makes you eat more.
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Don’t limit your meals or foods. A lot of people try to limit or severely limit their larger meals so they can diet or achieve better health goals. However, over-restricting the diet can produce undesirable results.
- Remember, the body cannot and will not naturally lose (or gain) weight quickly. Changing your diet completely, eating too few calories, and/or limiting a variety of foods is not a healthy way to eat.
- Never allow yourself to binge eat or eat something you crave for, which can lead to overeating or binge eating later on.
- Plan a special hearty meal or favorite dish from time to time. It could be once a week, every two weeks or every Friday night. Find a plan that works for you and helps you stay at the healthy weight you want.
Advice
- Eat slowly. It takes about 20 minutes for the brain to recognize that we are full, and if we eat faster, we continue to pass the point where we realize we have eaten enough.
- Use smaller bowls and plates. We are programmed to eat everything in our bowls, and smaller plates mean less food.
- Stop drinking sugary soft drinks, and start drinking calorie-free alternatives and drinking plain water.
- If you enjoy eating something but aren’t really hungry, stop for a moment and think about that craving. Usually you just need to take a step back to realize, “Hey, do I really need to eat that or am I just craving it?” will help you refuse to eat something you shouldn’t.
- If possible, exercise. There is no truly better way than to lose a few pounds, especially when combined with a balanced diet.
- Avoid all-or-nothing thinking when you’re eating healthy. Remember, every small serving counts!
- Learn the difference between boredom and hunger. Usually you can drink some water and the “hunger” will lessen — meaning you weren’t hungry in the first place.
- When at a fast food restaurant, don’t order the largest portion because you think it will save money. You need to realize that you don’t need to eat all that food.
- Don’t try to drink eight glasses of water a day! It won’t improve your health, just replace the water you’ve lost.
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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,075 times.
Obesity is quickly becoming a serious problem, not only in the US but around the world. One of the many ways to lose weight is to limit food intake. But this can be difficult if you’ve been eating large portions or have trouble controlling hunger. Luckily, there are things you can do to force yourself to eat less and feel less hungry throughout the day. Making changes to what you eat, when you eat and how you eat can all have a more beneficial effect on you.
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