Battle of the Bulge: A Simple Way to Lose Weight
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I just recently read a post by Leo Babauta over at mnmlist about eating less and thought I’d share my thoughts with you all. Here’s the link if you want to read more: http://mnmlist.com/eating-less-to-be-lighter/
“As Americans, we eat way too much”
This is so true it’s scary. Go to any other country and watch them, it’s astounding how much Americans eat. Supersized portions and bang for your buck have become an irreversible part of American society. As Leo mentions, I too know the feeling of stuffing yourself with endless amounts of food only to regret it after. Yet we continue to go back to this habit again and again. I know it may seem hopeless, but don’t give up.
So, what’s the solution?
“A good part of the solution is to simply eat less.”
What better way then to stick with our philosophy of keeping things simple?
I know this may sound extraordinarily hard, but it’s actually a lot easier than it sounds. How can you go about doing this? Here are a few of the tips Leo gives:
- Only take a small portion to start with. Don’t heap the plate.
- Eat slowly and mindfully.
- Pause between bites. Savor the food.
- Drink water with your food.
- Eat every 2-3 hours, or embrace the hunger and wait a little longer.
- Cut back slowly. Don’t try to eat like a bird at first. Just eat a little less for now, adjust, and then cut back a little more.
1. Smaller Portions
It’s very unsatisfying to look at a plate with what looks like barely any food on it. But less is more. You’ll be surprised by how much food you actually need to be full. I remember taking a piece of chicken and a little bit of rice and being amazed that I didn’t need any more food after. But this tip only works when combined with the next tips:
2/3. Eat Slowly and Savor Your Food
Breathe. Don’t rush to down every morsel on your plate in 30 seconds. It’s not a contest. After every bite, put your fork down. Savor the taste and texture of the food in your mouth. I remember eating lunch with a friend of mine and I had a small lean cuisine meal while he had a burger. He gulped it down in about 5 or 6 bites and was done in literally about 3 or 4 minutes. I, on the other hand, took my time. I focused on the food, put my fork down, and engaged in conversation while I ate. It ended up taking me about 30-40 minutes to finish that small lean cuisine meal. And guess what? I wasn’t hungry after. An awesome way to eat slower is to drink water while you eat (Tip #4). This forces you to pause in between bites and makes you fuller too.
5. Eat Smaller, More Frequent Meals
This can work differently for different people. For some, it helps so you’re never hungry. For others like me, the more often I eat, the more likely I am to snack and eat constantly. Find what works for you.
6. Gradual Progress
Don’t expect to eat small portions when you’re used to feasting on massive amounts of food. As long as you’re making progress, that’s what counts. It may seem like you’re standing still, but keep your head up. We all have to start somewhere.
Do you have any tips that help you eat less? Tell me what you think.
Leave a comment and e-mail your feedback to ordinarytooutstanding@gmail.com
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about 7 months ago
In my experience, a lot of people who eat big portions have an excuse. They think that they’re going to get sick or whatever if they deprive themselves of food. And actually, they’re correct! They’ve let their bodies become accustomed to these big portions, and when they don’t have it, the body goes into crunch mode and doesn’t like it.
I think the first step these people need to make is to regain ownership of their bodies. They need to understand that THEY own their bodies and their hungers. Their bodies and hungers don’t own them.
I’ve had to battle the bulge in my life before, so I’ve been there and know what I’m talking about.
about 7 months ago
Trey,
I completely agree. That’s what step 6 is all about. You can’t regain ownership of your body in an instant, it all comes with hard work and dedication.
A lot of people let themselves be driven by food. What needs to be understood is that you are not being deprived of food. It’s a conscious, deliberate effort that puts you in control of your actions and your body.