9 Easy Ways to Eat Less

Anyone who has ever tried to lose weight knows it isn’t always as simple as, “eat less, move more.” It should be, but it simply isn’t. ¬†Especially as we age, our bodies want to maintain the weight we are at. Losing weight means famine and famine means death. Our bodies work hard to keep us alive, and holding onto stores of energy for times of deprivation is one way to do this. Our body doesn’t understand that the next snack is always, always, just an arms reach away.

However, if we start gradually eating less, our bodies will understand it is ok. There is no cause for panic. We don’t need all of the calories we have stored up, and can shed a few without endangering our wellbeing.

Eating less isn’t so simple either, especially during this time of high stress and limited social engagement, but it is manageable if you make a conscious decision to do it. The following are ten ways to eat less, without dieting or feeling like you are being deprived. Don’t try all ten at the same time. That would be a diet. Pick a couple that make sense for you and your lifestyle, stick with them and be patient. The weight will come off, but better yet, with the development of these new habits, it will stay off.

  1. Only eat while you are sitting down at a table.
  2. Drink a glass of water before you eat anything, even a small snack.
  3. Use smaller plates at all meals.
  4. Go for seconds if you are still hungry, but wait 15 minutes after your last bite.
  5. Put down your fork at least three times during any meal.
  6. When you are full, say so out loud, put your napkin on your plate or push your plate away.
  7. Don’t keep snacks in the car or in your bag.
  8. Don’t eat in front of the television or in front of the computer.
  9. Eat fiber at every meal.

There is a phrase we overuse in health coaching, “Little hinges swing big doors.” We overuse it because it is true. Trying to do too much, too soon is a recipe for failure and will inevitably keep you on the weight loss/weight gain roller coaster. Making small healthy changes to the way you eat will produce real, lasting results. Don’t beat yourself up. Be kinder to your body, understand why it does what it does, and gently lead it to a place of health. Again, pick three from the above that make the most sense for you, and even if you do nothing else, you will start to see some results.

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Author: Karen Latimer

Dr. Latimer is a Family Physician and Wellness & Parenting Coach. She works with parents who want to feel more confident when helping their children and coaches young adults to help them better navigate college life and transitions. Contact her at drkarenlatimer@gmail.com to learn more. She is the author of two Audible Originals, Take Back the House -- Raising Happy Parents and Worry Less, Parent Better. She is also the co-founder of the app that makes your life easier and puts social in a healthier place -- List'm.


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