How to Eat Less

Most people living in industrialized countries eat more food than they need to survive. While unattractive weight gain is the most obvious negative effect of eating too much food, there are other more long range consequences. Over-consumption is costly, and as food prices rise, a moderate diet will keep you in better financial health. Eating too much food also has a negative impact on the environment, as forests are cut down to make room for crops and grazing lands. Studies also show that calorie restriction diets help people live longer, healthier lives. In fact, it is better to eat fewer calories in the first place than to eat a lot of calories and burn the excess with vigorous exercise.

But how do we train our bodies to be satisfied with less food? For most people, a few minutes of stomach grumblings will drive them to the fridge or vending machine.  It takes work to cultivate a habit of eating less, but there are tricks to slowly train your brain and your stomach to be satisfied eating less food.

Water

Filling up on water before and between meals can make you feel fuller and less eager to pig out. Water is also great for your skin and blood circulation. Resist the urge to replace water with tastier beverages that may have too many calories. Plain tea and coffee are good choices, and skim milk is ok, but watch out for juices and heavy dairy drinks, as these have a lot of calories from sugar and/or fat.

Fiber

Adding more fiber to your diet can help you consume fewer calories since most insoluble fibers do not provide much food value. Fiber helps you eliminate solid waste more frequently, with keeps you healthier and reduces stomach bulge. Try substituting brown rice or wheat bulgar for white rice, eating cardboard-flavored breakfast cereal instead of sweetened cereal, cook with whole wheat pasta instead of white pasta. When you crave a sweet, salty, greasy snack, chew on some apples and carrots instead. Apples and carrots have enough calories to give you an energy boost when you feel a slump, and a ton of fiber to boot. You will feel fuller on fibrous fruits and vegetables, while consuming fewer calories.

Thinspiration

Use images of fit people and fat people to provide motivation and or guilt. Pictures of thinner, happy people eating healthy can make you feel better about eating a celery stalk instead of a cheese stick Thin + Inspiration = Thinspiration.

Pictures of morbidly obese people can also help you to put that second cupcake back on the plate, but experts agree that positive images and reinforcements are more effective than negative reinforcements. You can put the pictures on your fridge, food cabinets, or work desk as a gentle reminder to eat less and eat better.

Learn the Truth About Cravings

Cravings may drive us crazy in the short term, but most cravings have a limited duration. You may agonize over a slice of pizza for 10 minutes, but after 15 minutes the craving will pass and your body will come to accept that there will be no pizza. Cravings don't have to ruin your diet. Just play a couple of songs or read while you are jonesing, and pretty soon your mind will be distracted with something else. 

Hide Money From Yourself

If you have a tendency to buy food when you are out and about, start cutting off your funds.  For example, if you have a vending machine at work, don't take any cash or coins.  If you tend to eat out for lunch, keep your credit or debit card at home, and limit your food to what you can buy with a fixed amount of cash in your wallet.  Try to get by on $15 or less for lunch.  Restricting your supply of spending money can help you in two ways: eating less and meeting your financial goals.