It goes without saying that choosing nutricious whole foods to eat on a diet to lose weight or a healthy everyday eating plan is a great thing to do. Substituting clean foods like fruits, vegtables, whole grains and lean protieins is an excellent way to clease your body and energize it with the proper nutirents. If you are still overeating however, even if it’s with healthy foods, it will be difficult for you to reach your weight loss or health goals. lf you are eating clean but still finding it difficult to lose weight then try these tips.
Tip 1, Measure Your Food
Measuring cups aren’t just for cooking food. They can come in really handy when doling out portions before you eat as well. As a culture we’ve become so well trained to see large quantities of food as normal, that you may be suprised to see what a proper serving looks like. If you have’t measured in awhile, spend the next week carefully measuring things into proper servings before you eat. Even if you’re eating brown rice, that extra heavy scoop can be causing you to eat more calories than you need.
Tip 2, Get Smaller Plates
If you’re sitting down to eat, and most of your plate is bare then you’re not going to feel satisfied when you’re through. You’re mind will rationalize “of course I’m still hungry, I didn’t even have a full plate.” Instead, use a 9” dinner plate. It can help relive some of the subconcious pressure to reach for seconds when you’re plate is bare.
Tip 3, Slow Down
We all lead such busy lives that we rush through meals without thinking, just shoveling food into our mouths. This all but guarantees that we’ll overeat. Make a concious effort for the next week to slow down when you eat. Even try putting your fork or spoon down between bites. If you need to, you can even set a timer and vow not to eat everything on your plate in under 10 or even 15 minutes. If you’re plate is half empty after 2 minutes then take longer breaks between bites. It sounds simple, but will definitey help.
Tip 4, Give it 20 Minutes
If you’re eating smaller (albeit appropriate) servings of food than you used, it’s logical to expect that once you’ve finised all the food on your plate you’ll still feel hungry. The same thing is even true if you’re overeating on large portions. This is natural. It takes about 20 minutes for your stomach to signal to your brain that you’ve had enough to eat and to stop feeling hungry. If you finish all the food on your plate and want to keep eating, set a timer and wait 20 minutes. If the 20 minutes goes by and you’re still hungry then you can have more to eat, but chances are you’ll find that you don’t need to.