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Trying to Lose Weight? Try these Tips to Trick Yourself into Eating Less!

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March 13, 2024 Women

Trying to Lose Weight?
Try these Tips to Trick Yourself into Eating Less!

Bridget Swinney MS, RD, LD

Chances are you’ve tried to lose weight before. No matter how much you need to lose, it’s not that easy! Sometimes when you try not to think about food, all you can think of is eating! To be honest, most any low-calorie diet will work in the short term. The problem is, if you don’t adopt new habits and get rid of some less healthy ones, you will gain weight back.

Food is everywhere and it’s easy to lose will power when everywhere you turn, there are treats to avoid. The trick is filling up with foods that stay with you, so you’re not tempted. Below are a few tricks to help you eat more healthy foods and fewer calories.

  • Avoid impulse buys at the grocery store by ordering online and picking up, if possible. You can also take your time with reading the nutrition facts label so you can compare foods as well as prices. Little ones can learn a lot at the grocery store, but not when they are tired or hungry!
  • Plan meals ahead of time, don’t shop hungry and shop with a list to avoid filling the cart with empty calorie foods.
  • Start each meal with a raw vegetable: carrot or celery sticks, baby carrots, bell pepper slices, broccoli, cauliflower, cucumbers. Toss cabbage or grated carrots with Italian dressing for a light salad.
  • Eat mindfully. That means, turn off all screens, sit at the table and eat slowly. Take small bites, chew well and savor the flavor. Try to make your meal last 20 minutes. Why? It takes about 20 minutes for the message to get from your stomach to your brain that you’re full.
  • Eat a hearty breakfast. Research shows if you eat a hearty breakfast (with protein, carbs, and fiber) you are likely to eat less later in the day. You are more likely to lose weight if you eat most of your calories earlier in the day than if you eat more of your calories at night.
  • Serve smaller portions. We generally eat more when the portion sizes are bigger, especially for foods that you really like and tend to overeat.
Shopping list
nutrition facts label reading
Healthy salad meal
  • Portion out snack food that is higher in calories. Nuts are healthy…but if you eat a few handfuls, you can take in a lot more calories than you need. It’s also super easy to keep munching on an open bag of chips. Instead, give yourself permission to have a treat like chips or ice cream, but measure out a small portion and put the rest away.
  • Fill half your plate with veggies. Vegetables are filling because they contain fiber and water. If you fill half your plate with veggies instead of rice or pasta, your plate is full, but the calories on the plate are much less.
  • Fool yourself into eating less rice or pasta by mixing them with veggies.
  • Eating out? Eat an apple before you go. If large portions are served, put half in a to-go box for later, or split the meal with a friend and order an extra salad or veggie to share.
  • Eat meals that have a balance of protein, carbohydrate, and fat at each meal. A good rule of thumb is to eat at least 2-3 ounces of protein, a whole grain or starchy vegetable, and another vegetable. Snacks with protein, such as string cheese and whole grain crackers, peanut butter and banana, and cucumbers and cottage cheese will fill you up too.
  • Tempted by sweet treats? Chew sugar-free gum or try brushing your teeth – you might be surprised what the minty flavor of toothpaste can do to help curb cravings for sweets!