So how much are you supposed to eat anyhow?
Well the Mayo Clinic has a great visual guide that you can check out here. Here are some additional quick tips:
- It truly does help if you use smaller plates and bowls. It’s even a “movement”. We like the look of a “full” portion. If you portion your ice cream into a small half-cup sized ramekin instead of a big bowl, you’ll be more satisfied with less calories. Choose My Plate offers some general tips to keep in mind.
- Keep a food journal to log hunger scale (1 being not so hungry, 5 being very hungry). Also keep track of your mood or stress level when eating.
- Slow the heck down! Shoveling food into your mouth = mindless eating. When you don’t pay attention to the texture and flavors of the food you’re eating, you aren’t as satisfied, and it takes your brain 20 minutes to register a full stomach. Put your fork down in between bites, sit back for a moment, have a sip of water. Slow down.
- Intentionally choose less food. If you have 2 slices of toast, just have one. If you take a big heap of mashed potatoes, intentionally take a smaller portion. If you pour the whole “on the side” cup of salad dressing on your salad, pour only half, and mix it into the salad.
- Get enough sleep. Rest can help control hunger and cravings.