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Practice portion control.

When you’re trying to lose weight or maintain a healthy weight, portion control is key. That means eating the right amount of food to fuel your body and control your hunger.

“Portion control doesn’t mean you have to deprive yourself or eat tiny portions of food. It’s about eating the right amount of food to satisfy your hunger without going over your calorie needs for the day,” says Katie Whetzel, RD, LDN, bariatric dietitian at Brigham and Women’s Hospital.

To control portions, Whetzel suggests using smaller plates and bowls, and being mindful of the type and amount of food you’re eating. “A general rule of thumb is to fill ½ of your plate with non-starchy vegetables, ¼ with lean protein, and ¼ with whole grains or starchy vegetables. Then, add a small amount of fat on top, like olive oil or avocado,” she says.

This approach can help you control portions without feeling like you’re depriving yourself. “If you’re still hungry after eating, wait 10-15 minutes before going for seconds. Often times, our brain takes a little time to catch up to our stomach and realize we’re full,” says Whetzel.

And, if you’re snacking, be mindful of portions there, too. Whetzel recommends limiting snacks to 100-200 calories, and choosing options that contain protein and fiber to help you stay full.

Portion control is a key weight-loss strategy, but it’s not the only one. Be sure to include other healthy habits, like staying active and making healthy food choices, as part of your weight-loss plan..Extra resources

Avoid eating while distracted.

We’ve all been there. You’re watching your favorite show when suddenly you realize you’ve been mindlessly eating an entire bag of chips. Or, you’re studying for a big test when you realize you’ve eaten an entire bowl of ice cream. Both of these scenarios are examples of eating while distracted.

Mindless eating is a problem because it can lead to overeating. When you’re not paying attention to what you’re eating, you’re more likely to eat more than you would if you were focused on your food. This can be a problem if you’re trying to lose weight or watch your calorie intake.

Eating while distracted can also lead to you not enjoying your food as much. When you’re not focusing on the Flavors, textures, and smells of your food, you’re not getting the full experience. This can make meals feel like a chore, and you may start to associate food with boredom or anxiety.

So how can you avoid eating while distracted? First, try to be aware of when you’re most likely to eat mindlessly. If you know you tend to snack while watching TV, make a conscious effort to eat only during commercials. If you find yourself mindlessly eating while studying, try setting a timer for every 20 minutes and taking a five-minute break to eat a healthy snack.

Second, make sure you’re really hungry before you eat. Ask yourself if you’re eating because you’re actually hungry or because you’re bored or emotional. If it’s the latter, try to find a non-food activity to do instead.

Finally, try to make mealtimes a relaxing experience. Make sure you’re eating in a peaceful environment where you won’t be distracted. Turn off the TV and put away your phone. Sit down at the table and take the time to savor your food.

Eating while distracted can be a tough habit to break, but it’s worth it. When you’re more mindful of your eating, you’ll be more likely to enjoy your food and eat less.

Visit mengeredstoo.co.uk to learn more about overcoming binge eating. Disclaimer: We used this website as a reference for this blog post.