If you’re following an eating plan for weight loss, or simply to maintain your current weight, you probably made some changes to the types of foods you eat. But it’s also important to change how you eat, because behavior patterns include more than just food choices. Along with choosing healthier, lower-calorie foods and adjusting your portion sizes, you might find the following three changes helpful in reducing your overall caloric intake. And the really great thing is that you might not even notice the difference!
Sit down while snacking. Many people have no idea how many calories they consume each day, simply by standing in the kitchen snacking. You might also find yourself snagging a handful of chips or crackers as you walk through the room. When you decide to have a snack, pour a portion into a bowl and sit down at the table to eat. And hide those snack foods in the pantry, so that you’re not tempted to dig in when passing through!
Start each meal with water. Some choose to begin each meal by drinking a full glass of water. It’s good for digestion, helps you meet your “water quota” for the day, and might make you feel more full before you start eating. Another method is to start with soup, a salad, or fresh veggies that are high in water content. You will begin to satiate your hunger before you get to the higher-calorie portion of your meal, and therefore can feel satisfied on a smaller portion.
Use a fork. Sometimes it’s just easier to use a spoon for foods like rice, beans, or pasta. But more food fits onto a spoon, leading to larger bites and (probably) more calories consumed. Since it takes about twenty minutes for your stomach to register as “full”, slowing yourself down by using a fork can help you to consume smaller portions.
Hopefully you will find these tips helpful, but you still need to ensure that you’re eating the right types of foods if you want to accomplish weight loss. Schedule an appointment with us, and we’ll help you establish a reasonable, healthy eating plan for success.