Learn to listen to your stomach and know when you've had enough to eat.
With creativity, you can easily reduce your calorie consumption and trick your mind into thinking your stomach is full. Serve healthy portion sizes and still feel satisfied at the end of every meal. You'll be on the road to healthy eating in no time. If you're trying to lose a few pounds, feeling full more often will help you achieve your weight goal.
Instructions
1. Drink water throughout the day. High calorie beverages such as soft drinks, juice and specialty coffees add unnecessary calories and don't make you feel as full as solid foods. Drinking water also helps your brain think your stomach is full, helping you understand when you're hungry or just thirsty.
2. Take your time when you eat. Savor your food and slow down your pace to help you consume less while still being able to leave the table feeling full. Your brain needs 20 to 30 minutes to register the feeling of having had enough food. Eating slowly helps you feel full without overeating or feeling uncomfortably full.
3. Spice up your meals. Ruth Frechman, registered dietitian for the American Dietetic Association says that "taste has always been the number one factor when deciding what to eat." Your stomach won't feel full or satisfied if you eat bland food, even in larger portions. Choose spicy foods and fresh ingredients packed with flavor as well as necessary nutrients.
4. Give your old dishes to someone who needs them and replace them with smaller dishes. Larger plates and bowls lead to larger portions and weight gain.
5. Drink anything other than water in tall, slender glasses. Short and wide glasses are often filled up more often than taller glasses. Water is the exception; drinking at least eight glasses of water a day is one way to help you feel full.
6. Arrange food on your plates carefully. Start with vegetables to fill up your plate before adding anything else. Stack your ingredients in a tower to trick your brain into thinking you have more food than you really do. Transfer individual portions of takeout food to a plate rather than eating the food from a restaurant container.
Tags: feel full, your stomach, feeling full, into thinking, larger portions, more often
