Food is one of the most accessible pleasures for a modern person, which is why many people overeat so often, trying to forget about stress and troubles.
It is necessary
At the same time, it is quite easy to control the amount of food you eat if you develop a few good habits
Instructions
Step 1
Stop eating on the run, and take enough time to eat. First, it helps you enjoy your food more. Secondly, you will have the opportunity to stop in time. It takes a while for the stomach to signal to the body that there is enough food when you eat too fast, these signals come with a delay when you have already overeat. At first, set a timer for lunch or breakfast, try to spend at least ten minutes on eating, then it is advisable to double this time in the future.
Step 2
Replace large plates with small ones. Large plates "allow" more food to be added, which leads to overeating. Use dessert spoons and dessert plates, buy small individual packages instead of large ones, especially for not very healthy products. If you are craving chips, buy a small bag and pour the contents into a small bowl, so you will eat much less of them than from a huge bag.
Step 3
Keep a food diary. It has been proven that people who keep a food diary lose weight much faster than those who prefer to rely only on memory. To get started, just start writing down everything you eat during the day, so you can see how much excess food you eat. After that, you can move on to counting calories and grams, this is very motivating, especially when you understand that a plate of delicious and satisfying pasta is equivalent in calories to a small chocolate bar. A food diary helps you to correctly prioritize, change eating habits.
Step 4
Remember that you should always have enough protein in your diet, as they take much longer to be digested than carbohydrates. Eat more egg whites, beans, lean meats and cottage cheese, these foods strengthen muscle tissue and are low in fat.
Step 5
Try cutting your portions in half, especially if you know you are eating a lot. Do not try to finish off everything that remains on the plate, this is a vicious practice that leads to weight gain. This is especially true for restaurants and cafes.
Step 6
Be sure to have breakfast. People who eat at least something for breakfast consume much less food during the day. If you can't cram anything into yourself in the morning, drink at least a glass of milk. You will likely learn to enjoy your breakfast over time.
