Portion size has always been a bastard for me.
To a certain point, you can eat whatever you want – fried chicken topped with chocolate frosting and whipped cream? Yeah, have it – but you don’t have to eat the whole thing, and you probably need to adjust your meals around it to avoid wrecking your entire diet.
I never could do that. I’d eat that chicken and still want more.
Getting over that portion insanity was the biggest factor in my weight loss. To do it, I did two things:
- Tell myself that what was on my plate was enough. Like my cheesy “great morning” trick, brains can be told what to do.
- Eat slower. The slower I eat, the quicker I become full, the more I enjoy the food, the less I eat overall.
In my mind, I can eat just about anything if I follow these two rules. The first is simple, just a shift in mindset.
Eating slower requires a little effort, though. It’s hard to be deliberate when you’re having something really damn good. I would have the next forkload ready while still chewing on a bite.
But food tastes better when you take your time with it. And you eat less, BUT will take some home for later. TWO MEALS. MMMMMM!
Here are two tips to eat slower that I use at every meal now:
- Put your fork (or spoon) down between bites – It sounds easy but it feels really weird. It’s so much damn effort to reach all the way down to pick up that fork. But putting it down forces you, in a way, to take your time with te bite currently in your mouth. INTIMATE CHEWING.
- Make eye contact with someone at the table while you take a bite – Holy crap this one is weird but it works really, really well. You just can’t eat like a dire bear when you’re looking at someone and they’re looking for you. It works though. You take smaller bites, you chew slower, you actually listen to conversation. Don’t get creepy with it though. Only stare at someone every other bite.
Weight loss, looking and feeling better: Count calories. Exercise. Eat better stuff. And eat it slower.