Package size, plate size, distractions, people around us influence the 200+ eating decisions we make every day because we’re not aware of them. Luckily, there are ways to eat less and you can learn how to eat less.
If you’re eating healthy and still weigh more, then think about this: researchers from Cornell University asked subjects to estimate how many eating decisions they make every day. Most of them said 15. In reality we make about 221 decisions about what we eat – also how, where when and with whom.
“Many food decisions are made on mindless autopilot,” says food psychologist and researcher Brian Wansink, PhD and author of Mindless Eating – Why We Eat More Than We Think. “It’s easier than we think to let small things around us – package size, plate size, distractions, people around us – influence these 200+ decisions, because we are not conscious about them in the first place.” Luckily, there are ways to eat less and you can learn how to eat less.”
Autopilot noshing can add hundreds of calories to your diet every day. Controlling “amnesia eating” could close hidden diet loopholes. This will help you reach your weight loss goals and cut unwanted sugar and fat out. Here are some tips to help you identify situations where you consume excess calories. Here are 6 ways to eat less.
1. Plate your main course in the kitchen
Keep your entrée, starches, and high-fat foods in the kitchen. Keeping them off the table helps you resist temptation by lingering over conversation. Do put salad, plain veggies, or the fruit you’re serving for dessert out on the table. Not many of us reach the 5 to12 produce servings a day nutritionists recommend. Wansink says this tip can help cut mealtime calories by 15-20%.
2. Don’t clear the dishes right away
If you’re having cookies from a box, muffins baked in muffin papers, ice cream, or any other high-cal food that creates debris, leave the trash out while you eat so you’ll be aware of just how much you ate. In a study, participants ate 30% more chicken wings when the bones were thrown off the table than when they were left to pile up.
3. Use smaller plates and tall, skinny glasses
A slightly smaller plate can make a normal-sized portion looks bigger. Sever studies show that everyone ranging from kids to long-time bartenders pour less when using skinny, tall glasses than when using squat, wide ones.
4. Save the wine for dessert
If you enjoy a glass of wine with your meal, drink it at the end. The same goes for beer. Limit the calories by choosing to go with fruit for dessert – how about a rich Chardonnay paired with slices of peaches or ripe plums, or a glass of Merlot with a bowl of berries, or how about strawberries or clementines with a sparkling white wine?
5. Stop and listen while you eat
Don’t talk with your mouth full. Develop the art of conversation and extend mealtime by allowing yourself to put the fork down between bites and concentrate on table talk. Some couples and families make a habit out sharing positive experiences from their day with each other at mealtime. And no TV during meals!
6. Choose an appetite suppressant
There are a lot of dietary supplements and some of them have natural appetite-suppressing properties. These appetite-suppressing supplements manage to reduce your food cravings and give you a fullness sensation that will help you eat less. Some of the most popular natural appetite suppressants are: Garcinia Cambogia, Raspberry Ketone or Saffron Extract. Another appetite suppressing option that works, although it’s not natural, is HCG Ultra Diet Drops.