As well as making healthy choices when choosing or cooking your food, these tips will help you cut down how much you eat.
Change your habits
- Start the day with a healthy breakfast – this will help you cut out morning snacks and feel less hungry at lunchtime.
- Eat at the table rather than in front of the TV. Concentrating on your food helps you enjoy it more and makes you feel more full. This makes it easier to avoid snacking between meals.
- Make sure you drink plenty of fluids. Sometimes we mistake being thirsty for being hungry. Have a glass of water before meals.
- Tell your family and friends what you’re doing so they can support you.
Cut down portion size
The amount you eat is just as important as what you eat. If you eat large portions, you‘re more likely to gain weight. There are things you can do to help cut down your food portions:
- Use a smaller dinner plate – bigger plates need more food to fill them.
- Enjoy a healthy starter, such as low-fat soup, melon or salad, before your main meal.
- Eat slowly and avoid second helpings. It takes about 20 minutes for your stomach to tell your brain that you’re full, so rest for a while before deciding whether you want more.
- It’s important not to miss out on main meals.
- Avoid snacking straight from a bag or packet. Put the amount of food you want to eat on a plate.