- Use smaller dishes. It may sound simple, but you’ll be amazed at how easily your brain accepts that you’re eating less. And you won’t even feel you’re doing it. Also, studies have shown that blue plates tend to make people eat less. I believe it’s the contrast in color. Dark background. 🤷♂️
- Use your plate as a measuring tool. For example, if you’re eating salad, that should take up ½ your plate. Protein and complex carbs should take about a quarter of your plate. And if you’re eating foods high in fats, that should only be ½ a tablespoon.
- Use your hands. It’s not an exact science, but the size of your hands usually corresponds to the size of your body. So, protein should be roughly the size of 1 palm for women and 2 palms for men; vegetables and foods rich in carbs should be about a fistful for women and fistfuls for men; high-fat foods should be about the size of a thumb for women and 2 thumbs for men.
- Avoid eating straight from the container. Measure out the serving size in a bowl instead.
- Always start each meal with a glass of water.
- Avoid eating while standing up or while you’re being distracted by something, as a phone call or the TV
- Always focus on how your food looks, smells, tastes as you purposefully chew each bite. Practicing mindfulness will help you reevaluate your relationship with food. It will also feel full quicker, and most importantly, satiated and content.
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