How to Control How Much You Eat

Our bodies evolved during a time when food was often scarce, a time of feast and famine, so that when there was plenty to be had we would glut ourselves, growing fat so as to ward off the dangers of imminent famine. We have retained those instincts, but need them no longer, for today for most of us there is plentiful food to be had. Yet we still tend to glut ourselves, eating more than we need, so that today the rise in obesity is staggering. How can you take control of your health and weight? The answer lies in controlling how much you eat.

The first trick is a surprisingly easy and simple one. Eat slowly. By chewing carefully you not only improve your digestion, but you allow your body to realize and process how much you have already eaten, and signal whether you truly want more. If you gulp your food you will eat far more than you need, becoming stuffed by the time your body signals for you to stop. Eat slowly, and allow that sensation of fullness to arrive naturally.
Buy smaller plates. Don’t laugh, this works! If you have those massive designer plates, odds are that you will put more food on them. You will seek to cover all that white china with more food than you need, and end up eating more than you intended. With small plates you will naturally serve yourself smaller portions, and all that is toward the greater good!

Here’s another simple trick: cut out soft drinks from your diet. Soft drinks are filled with sugary calories and do absolutely nothing for your health. Most have several hundred calories in a can, and by simply cutting them you can lose more pounds than you imagine by the caloric deficit. Try drinking old fashioned water—it hydrates, it refreshes, and it’s free.

Another good idea is to limit the amount of alcohol you consume. Alcohol at happy hour can make cheese sticks and potato skins seem like a good idea, have tons of calories themselves, and can leave you feeling wrecked the next, derailing your fitness efforts.

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