10 Tricks to Eat Less

Nowadays, more and more people are trying to reduce their calorie intake. How much we eat does not affect only our looks, but our health as well. Moreover, some even believe that eating less will extend their life span and will help them avoid health problems associated with aging.

The “French paradox” is a very good example for this matter. Only 7% of French people are obese (as compared to more than 22% of all Americans) although they do not eat only salads all day. French people, like everyone else, like to smoke drink wine, eat food products high in calories (buttered croissants, goose liveres, pastries, etc.) The only difference is that they eat less of everything as they are used to serving smaller portions.

Researchers found that an average food portion in Paris has about 270g, while in Philadelphia an average food portion has about 350g. A soft drink is 52% larger in the US as compared to France.

We thought that presenting some tricks that might help us reduce the quantity of food we eat and prevail in the battle with calories would be helpful.

1. Eat less, but more often. Is better to eat smaller portions than few large ones because in this way food is properly digested and nutrients are better used. When we eat a lot at one sitting the body cannot effectively “process” all the food.
2. Drink water before you eat. This will make you feel full and will decrease your appetite.
3. Eat on smaller plates. The main advantage of a smaller plate is that it gives the impression of a normal serving although it holds less food. When going to a restaurant switch the dinner plate with a salad one.
4. Brush your teeth. Some people might refuse to have quick snack or even a meal when their teeth have just been brushed and feel clean.
5. Include more vegetables in your meal. Eating more vegetables can make us feel satiated even if few calories are assimilated. So, look in your meal for ingredients that can be substituted with vegetables.
6. No more sugar. Sugar is a very important source of calories, causing an increase in appetite. In 100 g of sugar there are approximately 400 calories. Try to replace as much as possible those products that contain sugar. (e.g. replace soft drinks with seltzer water)
7. Eat slower. The body must have time to process and fully estimate the quantity of food that is eaten.  When we eat fast, we sometimes might not realize that we are satiated.
8. Say NO to chips, snacks, breads etc. Besides the fact that such products are well known for their “weight attraction” due to their ingredients, such products can make us want to eat and drink more (especially salted ones).
9. Chew gum. Chewing sugar-free gum can give us the impression that we are eating. So, when hunger strikes, try some gum first.
10. Go for more taste and less quantity. 43 percent of consumers choosing organic food do so because of “better taste”. You feel more satiated with fewer calories.