Maintaining a healthy diet and managing weight can be challenging, especially with so many tempting food options and distractions around us. However, there are many simple and effective ways to reduce food intake without feeling deprived or hungry. By making subtle changes to our eating habits and environment, we can consume fewer calories without even noticing.
In this blog post, we’ll explore 10 easy and practical ways to eat less without feeling restricted or uncomfortable. From using smaller plates and practicing mindful eating to staying hydrated and incorporating more protein into our diets, these tips can help us manage our food intake without sacrificing taste or enjoyment.
Whether you’re looking to shed a few pounds or simply improve your overall health, these subtle tricks to reduce food intake can help you achieve your goals. With the year 2023 presenting new opportunities and challenges, it’s the perfect time to adopt healthy habits and make positive changes to our lifestyle.
So, let’s explore these 10 simple ways to eat less without noticing and discover how you can maintain a healthy and balanced diet while still enjoying your favorite foods.
1. Use smaller plates
A full plate sends the signal that you’re eating a full meal and a partially full plate looks like a skimpy meal, regardless of the actual quantity of food.
Using smaller plates and filling them up is a proven way to eat less without noticing.
2. Serve yourself 20% less
The mindless margin is about 20% of any given meal. In other words, you can eat 80% of the food you’d normally eat and probably not notice, so long as no one points it out to you. You could also eat 20% more—not a bad idea if you’re scooping vegetables. If you have those smaller plates mentioned above, serving yourself a little less should be just as satisfying.
3. Use taller glasses
Just like less food looks like more food on a smaller plate, height makes things look larger than width, even when the volumes are the same.
You can cut down on your liquid calories by choosing taller glasses rather than shorter, fatter ones.
4. Eat protein for breakfast
People love to hype breakfast eating as a miracle weight loss cure, but only breakfasts high in protein have been proven to suppress appetite and reduce subsequent eating throughout the day. Skip the waffles and head to the omelet station instead.
5. Eat three meals a day
I bet you thought eating many small meals was better than eating three bigger ones throughout the day, but the data tells us otherwise. Though skipping meals can make controlling your appetite more difficult, eating more than three meals a day has not been shown to have any benefit, and may even be worse for appetite control.
Eat when you’re supposed to and you shouldn’t need any extra food.
6. Keep snacks out of sight or out of the building
Study after study have shown that people eat a lot more when is food visible rather than put away where it can’t be seen, even if they know it is there. Research has also demonstrated that the harder food is to get to, even if the extra effort is just removing a lid or walking to the cabinet, the less likely you are to eat it. The extra work forces you to question the value of your action, and this gives you the opportunity to talk yourself out of a decision you may regret later.
To avoid extra snacking keep tempting foods out of sight, or better yet, out of the house. On the flip side, keep healthy foods prominently displayed and easy to reach.
7. Chew thoroughly
Since I’ve been paying more attention to eating speed, I’ve been horrified to observe that most people don’t chew. If you’re one of those guys who chews the minimum number of times before swallowing or shoveling in another fork full, chances are you’re eating substantially more at every meal than your thoroughly chewing peers.
Slow down, chew each bite (counting your chews can help develop the habit) and watch as you fill up faster on fewer calories.
8. Don’t eat from the package
Your stomach can’t count. When you can’t see how much you’re eating you’re more than a little likely to lose track and consume double or even triple the amount you’d eat if you took the time to serve yourself a proper portion. Use a plate, or a bowl, or even a napkin, just make sure you get a good visual of everything you’re going to eat before taking your first bite.
9. Don’t eat in front of the TV
For the vast majority of us, distracted eating is overeating. The end of a show or movie is another powerful cue signifying that a meal is over, so parking in front of the TV with your plate for a Battlestar Galactica marathon is probably not the best idea. With the invention of DVR, there’s no reason you can’t take twenty minutes to sit down and have a proper meal before enjoying your shows.
10. Don’t pay attention to health claims
But wait, isn’t healthy food supposed to be better for you? In theory, yes. But truly healthy food—vegetables, fruits and other unprocessed foods—rarely have labels at all. Instead foods with health claims tend to be processed junk repackaged as better for you alternatives.
Even worse, research from Wansink’s lab has shown that people drastically underestimate the calories in foods with visible health claims on the packaging. People also tend to eat more food overall as a result of this miscalculation. He refers to this effect as the “health halo,” and it’s a recipe for packing on the pounds. For real health, stick to humble foods without labels.