Over-eating can be a huge source of why we don’t see results. Reigning in on how to watch our portions is going to be key if we want to see the scale change! So take these suggestions and try implementing them!
1. Use smaller utensils.
Studies show that people (on average) eat 30% more food when they grab the large plate, spoon, or bowl! So use smaller utensils, and you are bound to do better with portion control!
2. Out of sight, out of mind.
-The less exposure to food that you can have, the better!
-For dinner, leave the food on the counter/stove and keep it away from the table!
-When you socialize, don’t do it around food or you are likely to mindlessly snack.
-Keep snacks in hard- to-see containers (NOT glass/clear ones!)
-Put the junk food in the BACK of the pantry or fridge
3. Limit your options, yo!
Keep variety to a minimum and pick ONE option. So if you buy cookies or rice cakes or even fruit, don’t go buy 3 different flavors or types! Just grab one! As humans, we love variety (it’s the spice of life!) so we tend to try out different flavors and different options even if we aren’t hungry!
4. Slow the F down!
This one is HUGE and so often it is overlooked!
-chew your food fully and mindfully
-take a big breath before you chow down
-eat at a natural pace and then when you are about half way done, purposely slow down to finish your meal
-this helps a ton with bloating and digestion too!
5. Remove distractions!
Studies show that we eat WAY more when we are distracted by the TV, listening to music, sitting on our phone, etc. So get away from distractions, and focus on your meal and those around you!
Let me know if you try any of these tips. I have utilized all of them and they definitely help with keeping me from over-eating!