If you are looking to lose weight and to do so you need to eat less, we recognize that it is not an easy task to achieve, but there are different resources that can help reduce the amounts we eat. That’s why we give you 11 tips you can put into practice to eat less without even realizing it.
Eat slowly chewing each bite well
Reducing the speed of food intake contributes to the satiety process, especially if it also we chew each bite correctly.
Chewing, savoring food and eat more slowly It is key when we seek to reduce the amounts to ingest, since it can promote awareness about what we are consuming and also promote satiety, that is to say that They allow you to calm hunger in less time.
Include protein source foods at each meal
Proteins They are the nutrient that produces the most satiety. in the body, that is, the one that keeps us hungry for the longest and determines the space between one meal and another.
At the same time, proteins constitute a nutrient that stimulates satiety and that helps us eat less at each meal.
For all this, proteins, especially those of quality derived from fresh and low-fat foods or with beneficial fats For the body, they are essential if we seek to eat less and achieve a caloric deficit that helps us lose weight.
Always eat sitting at the table
Eating standing up, walking, talking or doing other activities, allows the intake of food without being aware of it, therefore it can be the cause of many excesses.
Conversely, always eat sitting at the table It is key when we seek to be attentive to what we eat and satiate ourselves effectively, properly controlling the amounts to consume.
Use cutlery whenever possible
To reduce the rate of food intake, the use of cutlery It is of great help, also contributing to our attention being focused solely on what we eat.
In this way, using cutlery can promote a more conscious diet, allows you to eat more slowly and thus, promotes satiety helping us eat less.
Choose hard, high-fiber foods for every meal
Hard and solid foods are precisely the ones that fill you up the most, because require a lot of chewing time and they keep our body busy by slowing down digestion.
Thus, the fiber It is after protein, another food that produces great satiety in our body and that we recommend including in each meal through healthy foods, to help us eat less and more nutritious.
In this sense, we recommend preparations with legumes, nuts, seeds, or whole grains whose hardness and fiber richness will make us chew more and fill us up easily.
Always avoid eating from a large or familiar container or container
Opening a bag of chips and eating from there implies not having control of the amount to consume and possibly falling into excessive consumption.
The same thing happens if we eat from a container full of food, or if we open a package of cookies and from there we make our food intake.
Human beings are “completers”, that is, we tend to eat everything that is in front of us. Therefore, bring the served dishes or select individual portions before eating It is essential, and we always advise avoiding eating from a large or familiar container or container.
Record everything consumed and drunk each day
perform a record of what we drink and eat each day and its amounts It is one of the most effective steps to become aware of the amount ingested, which is key when we seek to control portions and eat less.
Thus, we can make a record with pencil and paper, using an application or, if we already have practice in it, we can advise a mental record of everything that enters our body, without ever losing count of what we have consumed.
Hydrate yourself properly and drink water before each meal
Adequate hydration is very useful when we seek to control our body weight. Likewise, in order not to be confused with hunger, we always recommend taking care of the body’s hydration by drinking sufficient amounts of liquids.
ingesting preparations with a high water content or a glass of water before each meal is useful because they distinguish in the stomach through a mechanical effect and produce satiety, helping us to eat less at the next meal.
Avoid a wide variety of dishes on the table at each meal
The variety is recommended for the daily diet, but in a single intake can lead to overconsumption.
Therefore, if we seek to eat less, we recommend that in the same intake there are maximum two or three preparations, being able to include in each of them a variety of healthy ingredients.
It is important to know that the more different flavors that we can taste in a meal, the greater the quantity that is consumed in it, since human beings experience sensory-specific satiety.
So we recommend leave the variety for the whole day and in a dining room avoid a wide variety of dishes on the table.
Avoid sugar, alcohol and other addictive substances in your daily meals
Just as there are foods that promote satiety in the body, there are many others that can stimulate us to eat more.
This is the case of the refined flours, the sugar, dishes concentrated in fat and sodium as well as from alcohol which can modify appetite by reducing satiety and stimulating food intake.
Therefore, if you are looking to eat less, we recommend avoiding these addictive substances as part of our regular meals and, on the contrary, prioritize the consumption of satiating foods, rich in fiber and protein.
Include fruits and vegetables in each plate
In order to promote satiety in the body, we advise you not to miss fruits and vegetables in each preparation we make, as well as in the daily diet.
These are low calorie density foods with a high content of water, fiber and other quality nutrients, which they help add volume to our dishes without adding calories, thus being very useful when eating less and healthier.
These are 11 tips you can put into practice to eat less without even realizing it and easily achieve the caloric deficit you’re looking for to shed those extra pounds.
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