Sometimes losing weight is less a matter of what you eat and more about how much you eat. Even healthy foods contain calories, and overeating--such as taking seconds at dinner--increases the amount of calories you're taking in, making it harder for your body to burn it all off and lose weight. Taking steps to reduce your portion sizes and eat less may have a positive effect on the number you see on the scale.
Step 1
Eat six smaller meals throughout the day instead of three large meals. Reducing the amount of time in between meals will also reduce the hunger you feel at mealtime, making you less likely to overeat and increase your calorie intake.
Step 2
Don't skip meals. You may think that you're doing your body a favor and saving calories, but skipping meals actually slows down your metabolism and causes you to feel hungrier at your next meal, leading to more overeating.
Step 3
Measure your portions so you know exactly how much you're putting on your plate. Setting a goal for the number of calories you want to eat at a meal is key, but then you have to know if the amount of food on your plate meets that goal. Use measuring cups and a food scale to accurately determine how much food you're consuming.
Step 4
Drink a full glass of water before your meal. This easy and free solution is also calorie-free. Filling up on water before a meal will cause you to feel fuller sooner, causing you to eat less and avoid excess calories.
Step 5
Avoid eating from the bag when you're snacking. Mindless eating can add up fast, so give yourself a reasonable portion in a cup or bowl and put the bag of chips back in the cupboard.
Step 6
Buy a single portion of that snack food you crave instead of the whole box. One serving isn't going to kill your diet, and you'll be satisfying your craving without having the rest of the box staring you at the face for the rest of the week.
Tips and Warnings
- Keep healthy snack foods in your purse, briefcase or car when you're on the go and feel pangs of hunger. This will help you control hunger and avoid overeating at your next meal.
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