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Here are some simple and effective tips to help you develop healthy eating habits. If you have a tendency to over-eat, embracing these practical suggestions can make a big difference in the way you approach mealtimes.
Eat more mindfully. Always sit down while eating and avoid putting anything into your mouth while standing up – this way, you will become more conscious of what you are consuming.
When you are eating, avoid distractions such as checking your mobile phone, watching television or reading.
Slow down and enjoy your food! Give yourself a minimum of 20 minutes to eat your meal. It takes this long for your brain to register that your stomach is full. If you are always eating in a hurry, you may be consuming a lot more calories than you need.
Chew well. You should chew each mouthful for as long as possible and swallow all the food in your mouth before putting any more in. Leave your knife and fork down when chewing and don’t pick them up again until you have swallowed everything in your mouth.
While eating, ask yourself “am I still hungry?”. Be honest with yourself, and stop if the answer is no. Ask yourself if you would you rather let the food to go to WASTE or to your WAIST.
Leave the serving dish in the kitchen, not on the table. This way, you won’t unconsciously go for a second serving.
Use a smaller plate. This will trick your mind into thinking that you are getting a bigger portion.
Have a glass of water a few minutes before eating a meal. Drinking water before your meal will take up some room in your stomach, making you feel fuller, faster.
Bulk out your meals with low-calorie, filling foods, eg. vegetables. These can be added to dishes like omelets and salads.
Most of all, listen to your body! If it doesn’t feel right, it probably isn’t.