Want to Know How to Eat Less Food?
Okay, so you have finally decided that its time to take control of your weight but you are not sure where to start. Should I work out? Should I diet? Should I fast? There are lots of ways to work on losing weight but a great way to start is to learn how to eat less food.
There are lots of different ways to lose weight but for the purposes of this article these tips don’t involve exercise. They are meant to get you thinking about what you can do away from the gym to make a positive impact on your life. Also, this is only a starting point as you want to make sure that you apply these tips in the most healthy manner possible. For example, check out Vegetable Nutrients Chart to get the Benefits you Need, to see which types of vegetables you should be consuming.
Here is your list of 5 surefire ways to get you started in your calorie reduction journey.
1 – Using Fitness Apps to Control Caloric Intake
For decreasing calories and leaning out, you’ll need to develop awareness of your intake by either writing down what you eat or by using an app on your phone to help you track. Tracking your calories means you’re more likely to stay aware of and remember how much food you have consumed. I would suggest something like MyFitnessPal or MyPlate.
Using a fitness app is the first thing to try on this “how to eat less food” list because our lack of awareness is the major underlying mechanism for why we eat too much food. If we get this under control, we can start to make proper food decisions on a regular basis and the other 4 steps become much easier to understand and execute.
Download one of the apps and start to track your caloric intake for a minimum of 1 week to get a better understanding of the caloric content of each food you are consuming. Simply notice where all of your calories are coming from.
2 – Waking up Later or Intermittent Fast in the Morning
The later you start eating in the day, the fewer calories you will consume. There has long been the theory that breakfast is the most important meal of the day, as it breaks the overnight fast.
While breakfast does give you a hit of nutrients and rev up the metabolism, it doesn’t make up for the fact that if you have an 800-calorie breakfast, you may overshoot your caloric needs at the end of the day by 500 calories. Plus, that extra 500 calories per day will add up 3,500 calories per week, which amounts to one pound in a week!
If you still want to do breakfast, just be aware of these numbers and have a very small meal. Some days I find it easier to just skip it all together until about 11 a.m., which is when I have lunch.
3 – Eat Large Amounts of Vegetables
People constantly wonder how they can get their overall caloric content down. A great tip is to pretend you are a rabbit for a day. Basically, consume lots of raw produce and see how long it takes for you to get full.
You have roughly 15 minutes before your brain starts to realize how much food you have consumed. By upping your raw vegetable intake and having to chew more, you’ll likely eat past that window and recognize your fullness more easily.
I once spoke with a nutritionist in Phoenix, Arizona, who was working with NFL players—offensive lineman, to be exact (AKA, the big guys). She mentioned how these athletes felt like they couldn’t stop eating when they needed to get their weight down before the season started. And what did she do? Simply switch out their current food choices with a lot of raw produce. And low and behold, these big linemen had large reductions in their body weight because they were always full and didn’t want to eat anymore.
4 – Eat Fats to Fill Yourself Up
This is one of the most enjoyable ways of learning how to eat less food. Start eating delicious fats!
When it comes to being full, fats are a beautiful thing. They give you a large source of calories and increase the feeling of satiety. One of the problems with having a higher carbohydrate diet is that once you have burned through all the carbohydrates, you don’t have any other source of energy to keep you feeling full. This is where fats do a wonderful job. They keep your hunger level down and also don’t give you the same blood sugar spike that a refined carbohydrate diet does.
You don’t need to be afraid of fats like many people would have you believe. The key is to remember moderation: always aim for some sort of fat in your meal, but don’t over do it.
5 – Slow Down Your Eating
Like I mentioned before, it takes about 15 minutes for the body to feel full. That means s-l-o-w-i-n-g it down! Say goodbye to the days of scarfing back a sub sandwich in two minutes flat.
Here’s a good rule of thumb: every time you put more food on your fork or spoon, quickly pause between each bite. Take the time to savor what you are eating. This will get you past that 15-minute window, and you’ll be less likely to finish off every last morsel on your plate.