#1.) Keep your Plate-Plant Focused
Eat the fundamental5(TM) focused plate! Check out my full blog here. That is a nutritionally focused way to make sure you have the foundational whole-food elements on your plate. Remember, it’s about keeping it simple so you can enjoy your food!
2.) Drink Water
Drink water, 20 minutes before and then 20 minutes after your meal. It will actually help you eat less. Many times, we actually mistake thirst for hunger. Make sure you stick with h2o and away from all the high-calorie and sugary drinks (even kombucha and fresh juices can have a “not so healthy” dose of added sugar). Now, if you have taken too big of a bite ( we will talk about that later) then please drink a bit of water during your meal…no choking.
3.) Eat your Veggies first
Veggies, soups, and salads contain more water, more fiber (which will fill you up faster), and fewer calories. When you combine both fiber and water, especially as your first source of nourishment it can make you feel full faster. Now just make sure you aren’t pouring on all those high-calorie, high-sugar salad dressings. Stick with simple sea salt, olive oil, and a squeeze of lemon on those veggies and salad, once your palate becomes accustomed to the beautiful flavor of whole foods, you won’t want and need all the unhealthy fake flavorings on your food…..only the REAL DEAL please!
4.) Use Smaller Plates and Forks
And make them appealing! It might sound strange, but the size of your plates and eating utensils affects how much you eat. It’s called harnessing the power of illusion and it really works! The same portion will look bigger and you’ll likely eat less. The brain talks to the gut and the gut talks to the brain. When they are working in synergy and you are creating a beautiful visual display, you focus more on what’s in front of you versus how much you eat. This also helps with eating more mindfully. Also, when you put food in a bowl versus on a plate, it appears as though you are eating more. I am such a huge fan of eating out of bowls. Looking for a few appealing bowls?? Check out my picks here at my Amazon Storefront.
5.) Hunger Ques=Satiated vs. FULL
Between your phone, the television, and a hectic lifestyle, it can be all too easy to eat while distracted. When you are distracted you tend to eat more AND you don’t focus on when you actually are “satiated”. We live in a society where we are taught to eat until we feel FULL. I say, if you feel full, you have overeaten. Instead, we need to learn how to eat until we are “satisfied” and not full. It’s that fine line where you say, “I could really go for seconds, but I may feel too full and that will lead me to….feeling bloated, having trouble sleeping, a sour stomach, poor digestion, feeling sluggish, and weight gain. Now, it must be said that everyone is different on their level of satiety. It takes some practice to tune in and be mindful about how much food you need to feel that way. Some days, based on working out, hormone changes, etc….it may be more, and some days it may be less. However, once you get to know your body and patterns you will have a better idea of how much you need on your plate. Just make sure you have the complete fundamental5.
Simple Actionable Tip:
When you feel hungry, ask yourself if you’re actually hungry or if you’re just wanting to eat because you’re bored or experiencing another emotion.
If you’re in the habit of eating emotionally, try some other strategies before eating, such as going for a walk, exercising, having a cup of tea, or journaling.
And instead of multitasking at mealtime, try setting aside at least 20 minutes to tune into your food, taking time to smell it, taste it and feel its effect on your body.