Eat Less by Keeping This in Mind
While you’re figuring that out, here’s how you can stop it from happening again: Practice mindful eating. There’s a growing army of slim people singing this savor-the-moment practice.
Your Mantra:
Relax, Focus
To teach yourself how to eat mindfully, start with a raisin. Take a deep, relaxing breath as you pick it up. Look at it for a few seconds. Smell it. Place it in your mouth and roll it around on your tongue. Feel the wrinkles. Now bite. Note the chewy, gritty texture — the sweet, fruity, astringent taste. Extract all the flavor before you swallow. That’s kind of the idea with mindful eating — to savor the look, smell, texture, and taste of every bite. And it works! It had a huge impact on curbing chronic binge eating in a recent study.
A Few More Ways to Eat Less
While you focus on every bite, give these other appetite-control tips a try, too:
Eat more. Yep, you heard right.
Think “mini meal.”
Drink a glass (or two) of water. It could be all you need to satisfy a craving.
Don’t hide it. People who see the evidence left over from a snack or meal — like candy wrappers or chicken bones — don’t eat as much.
The Six-Meal Diversity Deal
Are you still stuck in the three-meals-a-day mind-set? Many people get hung up on the misconception that eating anything beyond their allotted three meals per day constitutes a failure of dietary willpower.
Although it’s true that eating empty-calorie snack foods between meals is no recipe for health, limiting yourself to the traditional breakfast, lunch, and dinner feeding format may not be doing you any favors either.
Forget between-meal snacking. Forget three squares a day. Your new recipe for healthy eating: six is better than three.
It sounds like a contradiction, but with a focus on diversity and proper portion size, eating six mini meals per day instead of three larger meals can help you feel fuller, eat a more varied diet, and be healthier overall.
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