Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness, and smaller portion sizes (
A review of eight studies reported that people who didn’t eat quickly had a significantly lower body mass index (BMI) than fast eaters (
Summary Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.
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This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.
You can use this to your advantage by serving nutrient-dense, lower calorie foods on bigger plates and high calorie foods on smaller plates.
Summary Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume higher calorie foods from smaller plates, causing you to eat less.
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This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and glucagon-like peptide-1 (GLP-1) (
According to one study in 105 people, those with greater adherence to a high protein diet lost significantly more weight than those who adhered to a standard protein diet (
In one study, people who ate a high protein breakfast with eggs and toast experienced less hunger and ate fewer calories later in the day compared to those who ate a lower protein breakfast with cereal (
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In fact, research suggests that people who prepare more meals at home tend to gain less weight than those who regularly dine out or eat prepared foods (
A 2017 study also found that meal planning may be associated with improved diet quality and a reduced risk of obesity (
Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake (
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Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach (
Another study showed that drinking 1 pint (568 milliliters) of water before a meal decreased calorie intake and hunger while also increasing fullness and satisfaction (
If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect (
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People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.
One 2013 review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting (
Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present (
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If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.
Summary People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight, but more research is needed.
When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.
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High consumption of sugar-sweetened beverages, such as soda, has been linked with a higher risk of heart disease and type 2 diabetes (
It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does (
According to one meta-analysis, replacing sugar-sweetened beverages with low calorie or no calorie sweetened beverages could be linked to reductions in body weight, BMI, and percent body fat (
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Summary Sugary drinks have been linked to an increased risk of weight gain and many health conditions. Your brain doesn’t register liquid calories as it does solid foods, making you eat more.
You can use smaller plates, eat more slowly, drink water, and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.
However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.“Help! I can’t lose weight even though I eat real food. Most of my meals include lean protein and lots of veggies. The other foods I eat are fruits, low fat dairy, nuts, beans, and whole grains. I rarely eat sugar or junk food. Why can’t I lose weight?”
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That’s an email from a reader of this website, and I’ve received countless ones like it. Many clients make a similar statement at the beginning of our working relationship about eating right but not being able to lose weight. The first course of action I tell them to take: “For the next week record everything you eat and drink; nibbles, tastes, and sips count. You don’t need to record the calories, just what you eat. For example: chicken breast, mixed veggies, a handful of M&Ms, and a cup of green tea, or whatever the case may be. Record every item.”
Eat the way they proclaimed in the initial email/conversation. A sleeve of Girl Scout cookies snuck its way onto the list, several slices of pizza, daily trips to the candy bowl at work, a bottle of wine on Friday night followed by a pint of ice cream, and the occasional 20-ounce soda appeared on the food log.
Sometimes people forget, or simply omit, certain foods and drinks from memory. By recording everything for a week, they see their food and beverage consumption in black and white, so there’s no denying what’s
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This is why one of the first steps I recommend for someone who claims to have trouble losing weight is to record their food and drink intake for a week to get an idea of their average consumption (this works for building muscle and improving overall health, too). This hard data provides a framework going forward. How do you know what to correct if you don’t know where you need the most improvement? The food log provides this answer.
This exercise is not meant to conjure feelings of guilt for the foods you eat. Using the example from above the woman was quick to declare, “I feel terrible about myself and how much I failed” when sharing the food log with me. The purpose of the food log is to make you
Of what’s going on. This is a judgement-free exercise. We see what’s really happening (via the food log) and decide on the simplest changes to implement first.
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My response when she declared to have “failed” was: “No, you didn’t fail and you shouldn’t feel bad. We have data and know what’s going on. Now we can make simple changes so you can get the results you want.”
If you’ve tried counting calories and other typical diets, you may want to try this simple approach. More often than not, it works.
For the next week. Do this during a typical week; for example, don’t do this if you happen to be traveling or on vacation. You want a picture of an
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Step 2a: Using the results from the food log, identify the simplest changes to make that will lead you in the right direction (e.g., fat loss). Perhaps you realize you eat processed foods and snacks at lunch during the week. A simple change would be to take a real food lunch to work each day, and bring healthy snacks (e.g., nuts and fruit, Greek yogurt, etc.) to keep on hand too.
Convenience oftentimes (i.e., most of the time) wins over what’s “best, ” so set yourself up for success and have good stuff within easy reach.
Step 2b: Get enough protein. Build your meals and snacks around a good source of protein, and aim for .7 to 1 gram of protein per pound of bodyweight each day. (If you’re obese use that guideline for a lower bodyweight you’re trying to attain. E.g.: if you weigh 230 pounds and want to get to 180, use 180 to calculate the .7-1 gram guideline.) You’ll have to track and count this at first, but after a couple weeks you’ll know how much protein the foods you eat most often have and it’ll be much easier.
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Step 3: Implement the changes from Steps 2a and 2b, and keep another food log for a week or two. This way, once again, you know
What’s going on. Ideally you’ll have successfully practiced the simple change from 2a and increased protein intake every day of the week.
Helpful tip: I’m not suggesting you should avoid your favorite not-super-healthy foods (I despise labels like “cheat” or “dirty” — there’s just
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) because that oftentimes leads to binge eating or disordered eating habits (and I know from years of personal experience with both). You can still enjoy things like pizza or ice cream or whatever you enjoy most. Either enjoy those foods less frequently and/or control the portions.
For example, I used to order a small pizza and eat the entire thing. Now,
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