If by the end of a meal you don’t feel satisfied and have the overwhelming urge to eat something sweet, opt for a tea or a piece of fruit, like an apple or pear.
A lot of people end up gaining weight even if they choose healthy foods because they either don’t know how much they eat, or aren’t able to set limits for themselves. If we learn to eat less and stop when we’re satisfied, we can maintain a healthy weight and even lose pounds in a more natural way.
In this article we’ll give you some tricks for eating less and getting used to not eating past the point that your body is satisfied – and to avoid overeating for other reasons (anxiety, distraction, etc.).
At the table
There are some simple tips that will help us control the amount of food that we want to, and should, eat:
- It’s best to have several meals throughout the day to avoid reaching mealtime very hungry. You can try having breakfast, a mid-morning beverage, lunch, a snack, and then dinner.
- Always sit down and eat slowly, and avoid eating while at work.
- Try not to multi-task or have distracting conversations during a meal, and don’t watch television.
- If you feel angry or sad it’s best to wait until those feelings pass before eating.
- Don’t put more on your plate than what you want to consume, and if you prepared too much and have leftovers, put it in the fridge before you sit down to eat in order to avoid the temptation to overeat.
- Avoid appetizer-like foods and prioritize creating whole dishes so it’s easier to keep track of what you’re eating.
Foods that are rich in fiber
Fiber is a nutrient that’s found in many foods that easily gives us the feeling of having a full stomach. This helps us feel more satisfied, while eating less food.
Although we should focus on having a complete and balanced diet, these specific foods belong in every daily menu:
- Fruits, especially ripe fruits, like apples, plums, peaches, apricots, melons, etc.
- Vegetables and greens like cabbage, beets, Swiss chard, carrots, etc.
- Whole grains like rice, wheat, quinoa, millet, etc.
- Cooked beans and sprouts
- Nuts like hazelnuts and walnuts
- Dried fruits like prunes and raisins
Among the foods that we listed above, seaweed is included because it’s a very satisfying and healthy food, but it’s not so well known.
Seaweed contains mucilage, which absorbs water, and with that increased volume it provides a more satisfied, fuller feeling after eating.
We especially recommend the following seaweeds:
These can be added to our existing recipes for soups, stews, rice, pastas, or taken as a natural supplement.
Drinking water before meals
A great way to start eating with a reduced appetite and avoid overdoing it is to drink one or two glasses of water half an hour before a meal. We always recommend drinking water between meals and in this case, by having some just before a meal it helps fill the stomach and prevents us from eating too fast or consuming too much.
Eating a little fruit before a meal is also a good idea, because the fiber and water content will have a similar filling effect. This is also much more easily digestible and healthier than a traditional bread or pastry.
Desserts are usually something we opt for when we have a little less self-control. Sometimes we’ve already eaten enough and may even feel overstuffed, but we still want something more. Other times, we crave something sweet or fattening to feel satisfied.
So if in your mind you feel like you need something to finish off a meal, try a tea to aid in digestion or a coffee. If in fact you haven’t quite eaten enough to be full, have an apple or a pear – these fruits go well with other foods, as do recipes that are made with the following:
- Applesauce and raisins
- Baked apples with cinnamon and honey
- Pears in wine or wine sauce
- Pear carpaccio with toasted almonds
We hope you’ve found these tricks for eating less useful!