Strategies for Eating Less
Do nothing else while eating. Distractions while eating increase intake.
Eat in the same place each time.
Do not eat standing up.
Do not clean your plate.
Eat on a schedule.
Slow your eating rate. Put down your fork between bites, pause during the meal, savor each bite & sip rather than gulp beverages.
When shopping for food: shop on a full stomach, shop from a list, and stick to it.
When storing foods: store high-calorie foods out of sight in opaque containers (out of sight, out of mouth); keep healthy snacks available
When preparing, serving and dispensing food: Resist sampling food products as you cook. Chew gum or sip a calorie-free beverage. Use a small plate. Remove serving dishes from the table. Leave the table after eating. Serve and eat one portion at a time. Wait five minutes before getting second servings. Serve and eat one portion at a time. Wait five minutes before getting second servings. Avoid dispensing (serving) food. Do not eat leftovers while cleaning up after meals.
When eating away from home: Order a la carte meals. Order salad dressing on the side. Watch from hidden calories. Avoid fried foods and sweetened beverages. Limit your alcohol consumption. It increases your appetite and decreases your judgment. Beware of the bread basket/ chip basket. Put one serving on the bread plate rather than eating from the basket. Share dessert. Engage your partner.
Plan three meals per day. This helps you stay in control of your eating.
Pay attention to the calories in beverages.