Eat Less

Most of us are over-consuming, binge-eating, while managing to neglect healthy food consumptions. To eat less, begin by munching on a handful of almonds or another type of nuts. The natural oils in them tricks your stomach into feeling fuller. Then begin your meal with a soup. The liquid content fills up stomach space. For your main dish, serve yourself a smaller than usual portion in what I like to call trick plates. Spread your food out into a plate to give the appearance of more food than there actually is. Have a generous portion of vegetables with your food. Fiber has a very filling effect. And focus only on your food, if time permits. By propping yourself in front of the television, you're not paying attention to what you're consuming. If you can, eat with good company and eat at the same time everyday. If your body is expecting food at a certain time, it'll properly prepare itself. And chew food thoroughly. When you chew your food, your body produces saliva, which breaks down your food. By chewing it thoroughly in your mouth, your digestive system doesn't have to work as hard. And the food becomes accessible much quicker, rather than leaving residual fats in your body. By exercising regularly, too, your body uses the energy you get from food more efficiently. It'll really help reduce your excessive consumptions. Sleep more, too. When you're awake, you eat. The longer you're awake, the longer you eat. Your body ends up overcompensating for not getting a recuperative sleep. It's also important to eat breakfast. By having a big breakfast, you eat less throughout the day. And don't forget to snack. Snacks are supposed to hold you over until the next meal and regulate your appetite. Desperately avoiding food to lose weight is illogical especially snacking. By not snacking, you end up overeating.

NOTE: Although it makes sense that you would eat less if you're paying attention to your consumptions, but I used to be suspicious about the scientific data behind it. Is it a real physical result or is it psychologically influenced? After some investigation, I learned that studies reveal, when you focus on one of the five sensations at a time, we're more focused. That makes sense. Splitting your attention such as listening to someone and reading something online isn't as successful as doing one thing at a time. Studies also reveal that multitasking is strenuous on the brain.