Simple ways to eat less without trying too hard

Most experts agree that sudden strict diets are not really the solution to weight gain; they are almost impossible to maintain and often make our favourite foods seem even more attractive to us than they were before!

The best way to lose those excess pounds and keep them off in the long term is to do so slowly but surely. What we eat is affected by so many variables: the time of day, our environment, our mood, stress factors, or simply allowing ourselves to get too hungry! This is a great time to take a good look at our own everyday routines involving food and drink; if we can identify just a few eating habits that encourage us to eat more than we need, or to make the wrong food choices, we can make small changes that can easily be maintained without involving too much pain!

So, here are a few suggestions just to get you thinking:

• Think about the size of plates, and bowls, that you usually serve food on; if you can use plates that are a little smaller, then you are much less likely to pile on too much food, but will still have a full plate. You can apply the same principle to drinking glasses too; a taller, thinner glass can help you to reduce the volume of beverages that you consume.
• Try serving food portions that are a little smaller than usual, nothing too drastic; it’s unlikely that you’ll really notice the difference and will still be satisfied, as most of us eat portions that are far bigger than we really need.
• Slightly adjust the balance of foods on the plate; fill at least half of the plate with fruits and vegetables, leaving only half for lean protein and some carbohydrate, wholegrain if possible.
• Ignore the habit, probably acquired in childhood, of “clearing your plate” and eating every last morsel; you don’t have to! Eat more slowly, savour your food, put down your fork between mouthfuls and decide for yourself when you feel full. To do this you will need to think ahead and plan the time to sit down and eat properly.
• Get into the habit of serving a light healthy starter, such as a salad dish or a vegetable soup, before the main course. Not only will this help you to eat more vegetables, but you will begin your main dish with the edge already taken off your appetite.
• Try drinking a glass of water before every meal to make you feel less empty. If you drink sugary drinks or alcohol with meals, try limiting them to certain mealtimes, at weekends perhaps, and drinking water instead.
• A simple trick is to clean your teeth as soon as you finish dinner in the evening, then don’t allow yourself to eat again and ruin the fresh taste in your mouth.
• We often eat more than we need to when our mind is focused elsewhere, so avoid eating whilst distracted; make it a rule not to eat in front of the TV or laptop, for example, or, if you must, prepare healthy snacks to nibble.
• Never eat directly out of larger packets; put a sensible portion on a plate and put the rest right away out of temptation. Organise your food storage so that unhealthy treats are tucked away out of sight, but healthy snacks are prominent and readily available for those hungry moments.
• This is well worn advice, but true: make sure you have a nutritious breakfast to avoid eating calorie laden snacks like lattes and chocolate bars on the run. It needn’t take long; try wholegrain cereals or porridge, or take fruit or cereal bars with you if you don’t have time.
• Don’t go food shopping when you’re really hungry! That’s how those unplanned and often unhealthy foods get into our trollies.
• Be aware of those times that are particularly trigger points for you, when you’re more likely to be tempted. For example, if you come home tired and stressed late at night, have a light snack, a hot drink, a soothing bath and an early night instead of raiding the cupboards. If you know you eat when you’re bored, plan pleasant tasks or take up new challenges to interest yourself. Perhaps eating while you’re cooking is your problem? Make your first task to prepare something healthy to nibble on while you cook; I like to have a bowl of melon or cherries at hand to stop me sampling too much!
• Do be realistic! Don’t starve yourself, eat enough to satisfy your hunger but choose wisely. Don’t expect yourself to be perfect; plan to have an occasional small treat and enjoy it.
• And finally, of course, remember to build some exercise into your daily routines. Choose something that you can achieve and that you will enjoy; it might be a yoga or pilates class, a brisk 30 minute walk or a jog, or whatever suits you best.

Liz Robb for ExpatWoman.com

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