Eating Habits for Weight Loss
At the most basic level, food is fuel. It gives you energy to do things. But very few people eat just for that reason. Food is at every social gathering. And it’s where a lot of us turn when we have a rough day.
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| Stop weight gaining |
You’ll need to know what makes you want to eat when you’re not hungry and have a plan for those moments. You'll also want to develop some of the other habits proven to help weight loss.
Find out what drives you to eat
What are your triggers? Do stress, anger, anxiety, or depression make you want to eat? Or is food your main reward when something good happens?
Try to notice when those feelings come up, and have a plan ready to do something other than eating. Could you take a walk? Text a friend?
Reward yourself for making better choices
Get yourself a bouquet of flowers or indulge in a weeknight movie. Just don’t use food as the reward.
Eat more often
This might seem backwards, but if you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. You will need to plan portions so that you don’t end up eating more than you bargained for.
Eat more mindfully
Savor your food. Notice how it smells and tastes and feels in your mouth. Notice when you start to feel full. Just being aware of your food in this way may help you lose weight and make eating more pleasurable to boot.
Limit portion sizes
If you eat a lot of restaurant meals or are used to heaping plates of food at home, you might be surprised to learn what's considered a portion size by dietitians. For example, a portion of protein, like a hamburger patty or chicken breast, should be the size of a deck of cards. A serving of cooked pasta is half a cup. Sticking to modest portions like these can help you lose weight.
Use smaller plates
One way to make small portions look bigger is to serve them on smaller plates. Some, but not all, studies suggest this is a helpful weight loss strategy.
Eat more slowly
Research shows slow eaters consume fewer calories and are less likely than fast eaters to have obesity.
Avoid eating late at night
People who regularly eat late at night are more prone to obesity. Some research suggests that eating at night can slow calorie burn, increase fat storage, and make you feel hungrier all day.
Take setbacks in stride
Weight loss setbacks are normal and expected. Even people steadily losing weight often hit a plateau after a few months, and just about everyone falls off their eating or exercise plans from time to time. If that happens, try to take a small step back toward your goals. Call on your support network for encouragement. And try not to get bogged down in negative thoughts.
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