Diet tips: Use smaller plates, eat slowly, switch off the TV to naturally eat less

Maintaining a healthy diet doesn’t always mean following strict calorie-counting plans or resorting to extreme measures like crash diets or appetite-suppressing supplements. Small, natural changes to your daily eating habits can make a big difference in managing your food intake, improving digestion, and preventing overeating—all without feeling deprived or hungry.

Overeating is a common challenge, and often arise from stress, busy lifestyles, or even the size of your plates. But there are ways to eat more mindfully and avoid that uncomfortable “too full” feeling. It’s all about finding little tricks that work for you, like drinking water before meals, choosing smaller plates, or focusing on the flavours and textures of your food.

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So, if you’re ready to take control of your eating habits, here are some simple strategies to help you eat less without feeling hungry or stressed about it.

• Drink water before meals

Drinking water 30 minutes before meals can significantly reduce the chances of overeating. Water acts as a natural appetite suppressant, making you feel fuller and less likely to consume large portions. A study published in Frontiers in Nutrition found that drinking water before meals can reduce calorie intake, especially in middle-aged and older adults. Aim for one glass of water (approximately 250 ml) before every meal to curb hunger and support digestion.
Use smaller plates and bowls

Using smaller-size dishes will psychologically affect your portions. If you place your food in a small plate, to your brain, it may appear more substantial, causing you to be satisfied with little food. Research in Journal of Consumer Research indicates that smaller plates can help reduce food intake by 16 percent. Refrain from eating straight from big containers as doing so might lead to subconscious overeating.

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• Eat slowly and mindfully

Your brain takes about 20 minutes to realize that you’re full. Eating slowly may avoid overeating. A review from the Appetite Journal discovered that eating slowly resulted in eating fewer calories. Focus on chewing every bite slowly, relishing the flavours and textures in the food. Putting your fork down between bites helps pace your eating.

• Pay attention to protein and fibre

Foods rich in protein and fibre are more filling than those high in carbs or fats, keeping you full for longer, according to a meta-analysis published in Advances in Nutrition in 2016. Incorporate protein sources such as eggs, chicken, lentils, and yogurt, alongside fibre-rich foods like vegetables, fruits, whole grains, and legumes, to naturally reduce your calorie intake.

• Avoid eating out of boxes or bags

Eating right out of boxes and bags can cause you to not pay attention to what and how much you’re eating. A study in the International Journal of Obesity showed that pre-portioned snacks decrease the amount of calories consumed as compared to a larger package. Portion all your snacks on a plate or in a bowl. This one change can keep one from eating too much.

• Plan your meals and snacks

Having a meal plan can prevent impulsive eating and help you avoid reaching for unhealthy options when you are hungry. Cooking meals in advance and including healthy snacks such as fruits, nuts, or yogurt can keep the diet balanced and portions in check.

• Avoid distractions while eating

Eating while watching TV or scrolling through your phone can make you lose track of how much you’re eating. When you’re distracted, your brain may miss the signals that you’re full, leading to overeating. Instead, eat at the table and focus solely on your meal to enhance awareness of hunger and fullness cues.

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• Start with a salad or soup

Low-calorie starters like vegetable soups or fresh salads can help fill you up before the main course, reducing your total calorie intake. A study in the Appetite Journal found that consuming a low-calorie soup before a meal can reduce total caloric intake by 20 percent. Choose broth-based soups or salads with light dressings for a healthy and satisfying start to your meals.

• Sleep well

Poor sleep disrupts the balance of hunger-related hormones like ghrelin (which increases appetite) and leptin (which signals fullness). Aim for 7-9 hours of quality sleep each night to keep your hunger hormones in check and maintain a healthy appetite.

• Avoid sugary drinks

Sugary beverages can cause blood sugar spikes, leaving you feeling hungry shortly after consumption. Replacing sugary drinks with water, herbal teas, or black coffee can help stabilize your appetite and reduce unnecessary calorie intake.

• Control emotional eating

Stress and boredom often lead to emotional eating and unnecessary snacking. Instead of turning to food, find healthier ways to cope, such as journaling, walking, or practicing mindfulness techniques like deep breathing.

• Snack on healthy fats

Healthy fats, like those found in avocados, nuts, seeds, and olive oil, are highly satiating and can keep you full for longer periods. Incorporate these fats into your diet in moderation to curb hunger and reduce overeating.

• Eat smaller, frequent meals

For some, eating smaller portions more frequently can prevent extreme hunger and reduce the likelihood of overeating during main meals. Space meals every 3-4 hours and focus on balanced, nutrient-dense options.

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• Add spices to your meals

Spices like cayenne pepper and cinnamon can help suppress appetite and may boost metabolism. Adding these spices to soups, stews, or roasted vegetables not only enhances flavour but also promotes natural appetite control.

By implementing these natural strategies into your daily routine, you can effectively manage your appetite and eat less without feeling deprived. Remember, consistency is key to achieving long-term results while maintaining a balanced and enjoyable diet.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.