Going on a diet is no fun.
It feels so restrictive. It makes your mind think only of what you can’t have. No one wants to feel that way!
Learning to make mindset changes around how you think about food is a much more sustainable approach. If you can modify a few small eating habits, you can reap health benefits — all without feeling deprived.
One of the easiest places to start with eating habit modifications is at meal time. Many of us go through our regular breakfast, lunch, dinner routine without giving much thought to what we’re doing.
We’re tired. We’re hungry. We’re HANGRY!
But with just a little bit of intention, you can shave a significant number of extra calories from meals. It’s these extra calories that add up in not so pleasant ways. So rather than spending energy thinking about how you’re going to lose weight, you can put your effort into not gaining more weight in the first place.
TEN WAYS TO EAT LESS AT MEALTIMES
10. Use a smaller plate.
This trick is an oldie but a goodie. The best part is, there is absolutely no deprivation! When you plate your food on a salad plate rather than a dinner plate, you’re playing a little trick on your brain. When the plate is full, your brain gets a visual cue that it is getting all the food it needs. This plate swap trick helps you feel more satisfied with less food.
9. Serve food from the kitchen rather than the table family style.
When the table is heavily laden with lots of choices of delicious food, it takes an incredible amount of willpower to not go back for “just one more bite.” And let’s face it: most of us are really going back for one more serving.
To eat less at mealtime, serve the food from the stove rather than in separate serving dishes on the table (aka family style). Just be aware of portion sizes as you serve. Chances are, everyone in your family does not need the same amount of food! By serving food in the kitchen rather than from the table, you can better control your portion sizes– and resist the temptation to go back for more.
Bonus– if you’re currently serving dinner family style, think of all the dishwashing you’ll save yourself if you switch to serving from the kitchen!
8. After food has been plated in the kitchen, immediately pack up leftovers and put them in the refrigerator.
If serving food from the kitchen rather than the table wasn’t enough of a help in shaving off extra nibbles, remove the temptation to go back for seconds (or thirds). If you pack up whatever is left in the pot or on the pan right after everyone’s meals have been plated, there is no option to go back for more.
Bonus– Are you are the kind of person who lets the dishes pile up in the kitchen and then you dread washing them after dinner? Packing up extra food before you sit down to eat reduces your after dinner workload.
7. If eating out and ordering an entree, order a to-go box at the same time.
Because restaurant meals are often far larger than what most people need in a single sitting, plan to take some of your meal home with you. But rather than wait until you are full — or overfull — to ask for a doggy bag, order a to-go box at the same time you place your order.
Pack part of the meal immediately upon being served. Whether you choose to eat only half or 2/3 is up to you– and dependent on the entree and restaurant. But if you get into the habit of not eating everything in front of you, it gets easier to have smaller portions as your expectation.
Make sure to read my hacks for slashing calories when dining out for even more tips about eating healthy even at restaurants.
6. Eat at the table.
Is there anyone alive who hasn’t ever eaten through a bag of chips while sitting on the couch, but you don’t really have any memory of doing so?
Mindless eating at mealtime is a source of loads of extra calories.
When we eat at a table (rather than standing up or on the couch in front of the TV), we usually eat more slowly, chew our food more thoroughly, and eat less. By paying attention to what we are eating, we are more thoughtful about how much we are consuming. We are also better able to hear our body’s signal that we are full and should stop eating.
5. Eat fruits and vegetables first.
The nutritional profile of fruits and vegetables is so good for you. Not only are they packed with vitamins and minerals, but they are amazing little fiber bombs. And if you fill up on fiber, you are less likely to overeat.
Unless you have blood sugar issues or other dietary concerns, allow yourself unrestricted portions of fruits and vegetables. Go ahead and eat them first so the fiber can do it’s trick.
4. Drink a glass of water as soon as you sit down at the table.
Same idea as the fruit & veg hack — you want to trick your brain into thinking your stomach is already full. By drinking a glass of water before you even start eating, you’re getting closer to the point where your brain is satisfied.
Most of us are under-hydrated as it is. By drinking water first, you nourish your body with water AND start to fill your stomach without ingesting a single calorie!
(Do you recognize yourself as being under-hydrated? Check out these easy ways to drink more water.)
3. Chew your food thoroughly.
Eat your meal slowly. Savor the tastes. Allow your brain to get the message that you’re eating and satisfying your hunger.
Another benefit of chewing your food slowly is that you are less likely to ingest excess air with your food. If you suffer from gassiness or bloating, this tip can really pay off for you.
2. Engage in mealtime conversation.
Mealtimes are meant to be social. Use mealtime to slow down and connect with loved ones. Again, this gives you time for the brain to give the ‘all full’ signal.
You’ll also strengthen emotional ties to your companions. And when they know and understand that you are trying to build healthy habits, they’ll be invested in your success, too.
1. Eat only when hungry.
Just because everyone else is eating doesn’t mean you have to eat right then, too! Learning to listen to your body’s hunger cues and respond in kind is worth the practice.
Worried you’re going to miss out on family dinners or nights out with friends? If you’re not hungry, lead the conversation.
What are your top tips for eating less at mealtime? I’d love to hear them!
