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How to Eat Less Without Feeling Deprived

Updated on October 22, 2017

Tip # 7

photo taken by: Abhijit Tembhekar from Mumbai, India
photo taken by: Abhijit Tembhekar from Mumbai, India | Source

The Folly of Mindless Eating.

Most of us are guilty of it in some way. Munching on chips right out of the bag during a good movie is a perfect example of mindless eating. Another example is automatically reaching for comfort food during periods of stress or sadness.

Mindless eating has become enough of a concern that there are studies and books on this topic. How can we thwart this fattening tendency by eating less and not feeling deprived? Listed are 12 tips that really work:

1. Paint your kitchen and dining area in happy, warm, light tones instead of sad, dreary, dark tones. Believe it or not, if you are eating in a "happy" colored surrounding, you are prone to eat quicker and less amounts. The opposite happens when you eat in "sad" colored surroundings.

2. Smaller plates and smaller serving spoons = smaller portions. You will eat less without even noticing. Seriousy, it's an automatic, psycological thing.

3. Do NOT eat while atching TV. If you simply must have munchies during a movie, place a portion on a plate and leave the bag of chips in the kitchen (or any other food).

4. When you feel sad or stressed, get into the habit of taking a walk, reading or doing some stretches. If you are creative, make a craft, paint or sketch. Basically, do something that is NON-food related. It may take a bit of time to get into this habit, but once its ingrained, it will stick and you will be less likely to head for the ice cream at the first sign of trouble. Check out the Amazon book I have listed: 50 Ways to Soothe Yourself Without Food.

5. Only eat things that you really like or crave. Don't eat a side dish simply because it's there and available. Be very selective and choose carefully.

6. Eat in front of a mirror and watch yourself. I once overheard someone say that she would eat naked in front of a mirror- that would make most of us not eat at all! Just kidding. Seriously, when you watch yourself eat, you tend to eat less.

7. Eat an apple about an hour before a meal. This will help you feel satisfied and eat less. If you don't have apples in the house, substitute with a full glass of water.

8. Eat slowly. Chewing your food thoroughly and really savoring the flavor will fill you up faster and make you eat less.

9. Always eat salad and vegetables FIRST and then eat your meat and side dishes. This will help prevent reaching for second helpings of the fattening stuff.

10. Feel the heat. Going outside on a hot day and really feeling the heat will naturally suppress your appetite. It will make you thirsty, however. Be sure to reach for water or natural fruit juice and NOT softdrinks!

11. Eat more soup (the healthy kind, not the creamy bisques). A great big bowl of homemade, low-fat soup full of vegetables is not only very delicious, it's also really filling due to all the broth and cooked veggies.

12. Brush, floss and use mouthwash a few minutes after you eat a meal. Fresh, clean teeth may deter you from snacking afterward.

Remember: Your eating habits should come naturally, effortlessly. You should not feel as if you are on a "diet" because if you do, you will automatically feel deprived.

If you have any other suggestions, please leave a comment. Thank you for reading!


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    • REALfoodie profile imageAUTHOR

      C De Melo 

      8 years ago from Florence, Italy and WORLDWIDE

      Yes, the mirror tip is a riot, but it works! LOL! I also think that concentrating on your food is key (chewing, savoring, etc). No distractions!

    • arthursaxon profile image


      8 years ago from Denver, CO

      Full of good advice that too few follow, the mirror tip is A+.

    • togetherwedare profile image


      8 years ago

      The flip to #4 is to sit down for every meal. we try to make dinner a nice occasion - no technology, real plates and real napkins, even lighting the candles (when we remember). Keeping the focus on the conversation and less on getting second helpings.

    • profile image

      Teenage Diet 

      8 years ago

      These are some interesting tips especially #6, eating in front of a mirror


    • REALfoodie profile imageAUTHOR

      C De Melo 

      8 years ago from Florence, Italy and WORLDWIDE

      Thanks everyone for all your comments!

    • fucsia profile image


      8 years ago

      Nice and useful page....I never heard the advice number 6!

    • crystolite profile image


      8 years ago from Houston TX

      Powerful article that is really informative and educating.

    • a.k.khan profile image


      8 years ago from hyderabad

      take a morning one apple it is nice for


    • Suzie Parker profile image

      Suzie Parker 

      8 years ago

      Nice hub.

      But I wouldn't recommend fruit juice to somebody who wants to lose weight. It is packed with calories and fruit sugars. Home made ice tea is also a good drink.

      Bulking meals up with salad and veggies is also a great way to be fuller.

    • REALfoodie profile imageAUTHOR

      C De Melo 

      8 years ago from Florence, Italy and WORLDWIDE

      Excellent point...that advice should be tip #13! Thanks!

    • FrugalGal profile image


      8 years ago

      Great tips. Thank you. One more thing I might add. When you eat foods that pack a nutritional punch, you feel more satisfied than when you consume empty calories.


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