Learning to Eat Less: How to Eat Smaller Portions

Learning to eat less doesn’t make as much sense as most people think. Eating less only partially means that you really should eat a smaller amount of food. But losing weight only works with the right knowledge.

Learn to eat less – that’s how it works

If you want to learn to eat less, you can remember the following tips:

• Use smaller plates and narrower glasses. Trick your brain with this trick . To fill a smaller plate, you need less food. Because of this, you will automatically eat less. However, because the plate was full, there is a high probability that you will not be hungry after the meal.
• Sleep a lot. Many important processes take place during sleep. Our body needs sleep so that the brain can process and store information better. The body itself breaks down fat and builds muscle. Sleep is therefore an essential part of losing weight. Also, spending more time in bed means you have less time to eat.
• Numerous studies also show that people who lack sleep are more likely to eat unhealthy snacks and are generally more hungry. So just try getting more sleep. Stress also has this effect. In case of stress, you should simply breathe in and out deeply several times. Breathe in such a way that your lower abdomen bulges as you inhale.
• Avoid shopping when you are hungry. A faux pas happens to you much faster than when you are full. And if you are already in the supermarket, then do not reach for ready-made products and large packs. Choose fresh ingredients that you only cook at home to create a dish. It is important that you take plenty of fresh vegetables home with you .
• You should regularly prepare meals from the food. This way, you won’t be tempted to order food or grab a snack when the fridge is empty or unprepared.

More tips to eat less

When you’re about to eat, there are a few things to keep in mind as well.

• About half an hour before you sit down to the meal, you should drink a glass of water . This leaves less space in your stomach that you could fill with solid food. This way you will feel full faster and eat less.
• In any case, while you are eating, you should make sure that you chew very carefully. This activates enzymes from the saliva, as well as certain peptides in the intestine. Fifteen minutes after eating, the brain sends the first signals that you are full. If you chew more slowly, you’ll feel full after eating less.
• It is best to only drink water. Avoid soft drinks and fruit juices. There are a lot more calories in drinks than you think. It is good if you drink unsweetened tea and coffee. It is even better if you switch completely to water.

Why it’s not worth eating less

In order to lose weight, eating less is not the right choice. You better watch what you eat.

• Most of our food consists of three macronutrients: proteins, carbohydrates and fats. Muscles and bones are built from proteins. Proteins are also needed to transport messenger substances. Protein is found in meat, dairy products and some plant products like soy. Carbohydrates and sugar are mainly contained in white flour products and, of course, sweets.
• Vegetables contain a lot of dietary fiber. Dietary fiber is very healthy for our body because it leaves our body almost undigested. Dietary fiber is the nourishment that gut bacteria need. Therefore, include as many vegetables as possible in your diet.
• Surely you can lose weight with a calorie deficit. However, this quickly leads to negative effects. If you eat less than usual, you will quickly become deficient in vitamins and minerals. There is a high probability that you will be plagued by constant hunger. This is not a good solution because after a short diet you are very likely to fall back into old behavior patterns and the yo-yo effect kicks in.
• The goal you should strive for is a long-term lifestyle change. You can also achieve a calorie deficit by exercising more. Therefore, try not only to avoid certain foods for a while, but try to change your life so that you are satisfied.