Losing weight is not easy. In fact, it may be one of the hardest things that you have to do in your life. However, you can learn to control your eating and make it MUCH easier by just adjusting small things you do in your daily eating ritual.
Here are small things that you can do to learn how to control eating habits and drastically cut down on your overall calorie intake:
1.Drink at least one glass of water before you eat.
2.Eat from elegant plates dark in color. Avoid eating from stoneware, wooden, and brightly colored plates. These stimulate your appetite. If you don’t have any dark-colored plates, instead of buying a new set of plates, buy a single setting for yourself either at a garage sale or new.
3.Eat in rooms with cool colors such as blue or gray. Avoid eating in rooms with warm hues such as red, orange, or yellow. And learn healthy tips for eating out so you don’t overdo it at your favorite restaurant.
4.Try not to do anything else while you eat, such as reading the newspaper or watching television.
5.Don’t eat all over the house. Stay out of the den, bedroom, bathroom, or living room. Make one place in your house your special eating-only place. Don’t use it to play board games or cards or to pay bills. Use it just for eating.
6.Make eating special by dimming the light and setting the table nicely. Place fresh flowers on the table.
7.Eat with smaller silverware so that you take smaller and more numerous bites.
8.Serve food on small plates. Small plates make moderate servings look like a lot of food.
9.Eat soup and salad first. They fill you up and cut don on calorie consumption during your meal. Learn more about natural “filler” foods here: Everyday Appetite Suppressants
10.Chew your food very slowly and savor every bite.
11.Put your utensil down between bites. Try not to have a fork or spoon in your hand if there’s food in your mouth.
12.Try not to feel stressed while eating. Relax with deep breathing. Hot tea also helps by relaxing both you and your stomach.
13.Take a tea break. Put on a pot of water at the start of your meal. When it boils, take time out to rest during your meal with a cup of tea.
14.Leave the table. As soon as you feel satisfied place both hands firmly on the table and then push yourself away from the table.
15.After you’re up from the table, leave the house immediately and go for a walk. When you return you’ll feel healthy and more self-confident and so will be much less likely to binge while cleaning the kitchen.
16.Limit the amount of food you put on the table. Leave your serving dishes in the kitchen and place only portions on the table. If it’s a really creative meal you spent a lot of time on, then try placing your food in an attractive manner on the kitchen counter.
17.Serve only one portion at a time. For instance, if you want two pieces of bread make one portion, sit down and eat it, then go and make another portion and sit down and eat it. You may frequently find that you don’t eat the second portion because you’re no longer hungry after you’ve finished the first.
18.Try not to sit around and chat with food still on the table. Clear the table as soon as everyone is finished.
19.Remember the 20-minute rule. It takes about 20 minutes for your brain to recognize that you’re full. The solution is to eat slowly. If you eat too fast, then you’ll simply outrace your body’s internal controls. Try eating hot soup. You can’t eat it fast and it’s relaxing, healthy, and satisfying.
20.Begin your meals with foods high in complex carbohydrates such as beans, whole-grain breads, and pasta. For instance, eat whole-grain toast first at breakfast. Eat lentil or pea soup before anything else at lunch. Eat pasta, potatoes, rice, or barley before anything else at dinner. By preloading your body with complex carbohydrates first, you’ll be less likely to eat fatty foods later.
These 20 tips are great ways to control your eating. Weight loss is NOT something that happens overnight. With patience and the right plan you can start to see results and sooner rather than later, you’ll have the body you want!