9 Tips To Eat Smaller Portions Without Feeling DeprivedAug 25, 2023
“If only I could eat smaller portions then I wouldn’t be so overweight!
Food is so tasty, it’s hard to stop sometimes, isn’t it? Well, I have good news...
Eating smaller portions doesn’t mean having a few lettuce leaves and calling it a meal. With a few simple shifts, you can be on your way to eating more balanced portions without having to eat like a bird or feel hungry for hours until your next meal!
Let's dive in!
#1 – The One Plate Rule
The trick here is to load up your plate only once by being mindful about the foods you choose. Pick foods that are really worth it and don't let going back for seconds be an option. This is especially helpful with those buffet style eating events where grazing all day can be all-too-easy if we aren't paying attention!
#2 – Use A Smaller Plate
There’s research that shows using a smaller plate helps you to eat less. You will naturally eat less (without even trying) and feel like you ate more. Double win!
#3 – Have Protein, Fat, and Veggie At Every Meal
How many times have you overeaten pasta, cookies, chips or bread? Probably more times than you can count!
Now, how many times have you overeaten a big salad with chicken breast, avocado, and a delicious salad dressing? Probably never!
Having a balanced meal with protein, fat, and veggies leaves you feeling fuller so you tend to avoid going back for seconds and thirds. You'll feel more full and satisfied, warding off cravings, hunger, and mindless munching. So, have your carbs just avoid having them naked!
#4 – Drink Lots of Water, Especially With Your Meals
Add bonus points if you have water with lemon before your meal as it will aid in digestion! By drinking more water you’ll feel fuller from your meal and naturally eat less. And oftentimes, if you find yourself hungry after a meal it may just be thirst.
#5 – Limit Processed Foods
There’s a reason you could drink 64 oz soda and not feel like you just downed 740 calories. Empty calories lack nutrition. And when your body isn't getting the nutrition it needs, it will ramp up cravings and hunger to signal to your brain to go out and get them!
Now you don't have to give up everything processed, but you are going to be better off saving highly processed foods as a special treat. Instead, find healthier snacking options that satisfy your cravings without leaving you feeling deprived.
#6 – Add Soup or Salad Before a Meal
Skip the tortilla chips or bread basket and have a soup or salad before your meal instead. Research has shown that you eat less when you start your meal this way because you'll feel more full and satisfied from the extra fiber and nutrients.
#7 – Eat Slowly and Stop When You’re 80% Full
Back in college I used to guzzle down my food. I was always in a hurry. And because I ate so fast I would constantly overeat. Until I learned to slow down and enjoy my food.
Give yourself time to register you're getting full. Stop when you're about 80% full. You'll feel much better since you won't be overly stuffed. Knocking off a few hundred calories off each meal can really add up in the long run!
# 8 – Stop Eating Out of Containers or Bags
Ok, so you open a bag of chips and sit down to mindlessly munch in front of the TV. Before you know it you've downed half the bag and didn't even realize it! Sound familiar?
It’s hard to realize how much you're eating when you’re mindlessly dipping into a giant bag of munchies. So your best bet is to portion out an individual serving into a bowl or sandwich bag. Think of it like making your own 100-calorie snack packs. Those things work for a reason!
# 9 – Read Those Nutrition Labels
Never trust those fancy labels that claim a product is healthy. Low fat often means high in sugar. Low sugar means lots of added chemicals. And many times something that’s made to look like a single serving, is really 2 or 3. Be your own detective and always read labels. Know what's really in the food you're eating and how much is a true serving size. Sometimes, simply choosing a different brand can cut down on added sugars and calories without sacrificing flavor.
P.S. Want an easy way to enjoy healthy food without resorting to tiny portions that leave you hungry for hours? My Metabolism Boosting Cookbook has over 100 tasty recipes that will leave you feeling full and satisfied while firing up your metabolism and fat loss results. Click the image below for more details! P.S if you purchase the cookbook now, you also get access to my portion guide!
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