Having control over one’s eating is important to maintaining healthy weight. It is possible to increase your self-control, so that you eat less and gain less weight over time.
Keep tempting foods out of sight and have low-calorie, diet-friendly food readily available to prevent overeating. Avoid sugary snacks and beverages, which contain empty calories.
Eat Smaller Meals
Several studies have shown that eating smaller meals more frequently throughout the day may help you control your weight. This is because it keeps your metabolism working all day, and helps you feel full. Additionally, it is easier to track calories with smaller, more frequent meals.
However, if you decide to adopt this diet, it is important to choose nutrient-rich foods at each meal. This way you can be sure you are not consuming more calories than you need to.
It is also important to note that this type of diet may not work well for everyone. Individuals with gastrointestinal issues, like IBS or GERD, may find that large meals make their symptoms worse. It is also a good idea to consult with your doctor or dietitian before making any changes in your diet.
Serve Your Plate at the Stove
Research shows that people tend to eat more of the food they have on their plate. For long-term weight control, serve meals on a small plate to help prevent overeating and relapse into old habits. Use a portion control plate that will provide you with an accurate space for your proteins, carbohydrates and greens.
Fill about half the plate with healthy, low-sugar carbohydrates such as whole grains and unsweetened cereals. Include a small serving of fruit and low-fat dairy products.
Don’t Put Serving Dishes on the Table
Serving dishes at the table are easy to help yourself from, which makes it difficult to control your portion size. It’s also easy to have “just one more spoonful.” To prevent this from happening, remove all serving dishes and utensils from the table, except for those holding low-calorie vegetables or salads. If you must put some serving dishes on the table, use smaller plates, bowls and glasses to control your portion sizes. Also, store leftovers right away so that you aren’t tempted to reach for another helping. This can be particularly effective with children who are learning how to manage their food choices.