This is a pretty basic request. It may seem silly but I think a lot of people have this problem. I eat way too much. Especially at restaurants. I love Mexican food and with anything I order, the portions are enormous. I eat too much at home as well. I don't eat until I am sick to my stomach, but I know eat more than I need to survive and be healthy and every year I gain a little more weight. Has anyone out there conquered this problem? What are some strategies, tips, or tricks to keep yourself from eating too much? Thanks.
Try The No S Diet
By AUNT ROSE
I've found using smaller plates has helped, or measuring food in 1/2 cup servings, or cutting meat the size of your palm. Also, when you get hungry, drink a glass of water. At restaurants, when you get your meal, ask for a doggy bag at the beginning and place 1/2 of your dinner in it for another dinner the next day or a lunch. (08/03/2005)
First of all, don't think of it as "dieting", think of it as a "lifestyle change". To the average person, they'd think you're trying to starve them, if you show them what amounts of foods they're supposed to eat during each meal. On cereal, for instance, most people eat a whole bowl full, the actual serving is only 1/2 a cup, along with 1/2 cup milk.
Eat all the green salad you want, but don't cover it in a cup of dressing, or it defeats the purpose of having the salad in the first place. I know a lady who carries in her purse, a bottle of low-cal salad dressing for use at restaurants. The darker the greens for your salad, the better, more nutrients in them. Eat your veggies in the colors of the rainbow: for instance with your meal, have a yellow veggie and maybe a red veggie. Try doing opposites, don't have all your veggies the same color at any meal, mix them up.
Eating right and exercise is the best way I've found to keep the weight from piling on. I used to weigh alot more than what I do now. I read health magazines aand I've also been to a dietician, the best thing I've ever done. My husband's insurance paid for almost the whole thing. Good Luck with your lifestyle change. (08/03/2005)
I can identify with your problem. I have been using a divided plate. In fact, our favorite restaurant, which also serves a buffet allows me to use one. "Our" usual waiter brings it out for me. Best wishes on your resolve. (08/03/2005)
You could take pills to decrease your appetite before eating at the restaurant. I don't know how much time will elapse before your appetite diminishes after taking a pill.
L-Glutamine, 500 mg. should last for approximately 4 hours. Not a good idea for diabetics because they need to eat at certain intervals and this will suppress their appetite. But if you are eating from sheer enjoyment, this pill may not make much difference.
You could make it a point to always have some left over for another meal. You could eat slower. When you are full, but not stuffed you could train yourself to stop eating. My DH is naturally one of those 'full but not stuffed' people, and he has less problems with weight than everyone I know.
I read somewhere that taking a bite of salad, or every other bite as salad, with the entree gives you the flavor and reduces calories. Have tried it at Italian restaurants and it works beautifully.
Look into the side effects of diabetes. (08/03/2005)
One more suggestion. You may be having too many carbs and not enough protein. This would make you lose self control in restaurants. Even if you ate right on Day 2, your body will still be having appetite problems if you ate improperly on Day 1. (08/03/2005)
I drink a large glass of water before I sit down to a meal and I find I eat a lot less. Lots and lots of water throughout the day as well. (08/03/2005)
I can recommend a book "The Weigh Down Diet" by Gwen Schamblin. She has degrees in nutrition. I read it three times. I have been thin for eight years. She has a website too. Just do a search on the word "weigh down diet" and you will find it. (08/03/2005)
I am currently trying to lose weight myself. It seems like I've "dieted" since the 2nd grade. Trust me, that was a while back. I always thought I was eating sensibly, but haven't had any success to speak of, in trimming the pounds. I decided to try forcing the portion control issue by eating only frozen dinner type meals, you know, Lean-Cuisine, Weight-watchers, and Healthy Choice. I've been eating protein meal replacement bars for breakfast with a glass of milk, and trying to eat meals that are well-rounded with veggies and such, no hearty man meals.
I'm in the middle of my 2nd week, and I've lost 4lbs. I also take vitamins and calcium to make sure I'm getting what I need health wise, and I am in the gym 5-6 days a week, lifting weights and walking on the treadmill. If I go out to eat, I try to eat high protein foods, salads, and the like. I hope you find something that works. The older you get the harder it is to lose, and the more important exercise will be to you. Good luck. (08/03/2005)
Well, unfortunately for my waist and pocketbook I could not control protions. I went to Jenny Craig and lost 5 pounds first week and 6 pounds 2nd week. I have a minimum of 150 pounds to lose, so the weight will come off faster for me. Anyway, it is real food and it is good. The chocolate cake, carrot cake, and lemon cakes are the best. A cheap tip if you can do it: It"s all about portions.
So just cut back and drink lots of water and you will feel better also park farther than you used to and just make it a habit it all adds up or down. Good Luck. Support is great to have or be your own best cheerleader. Good luck. (08/03/2005)
Drink a full glass of milk before you sit down to eat. The calcium is a great diet trick and you'll feel fuller. (08/04/2005)
I actually bring my own food container to restaurants, and pack at least half away right at the beginning.
One strategy for eating less is to really enjoy each bite, moving the food around in your mouth and savoring it. Do not put more in your mouth until you have swallowed your entire bite. I know I was surprised at how efficient I had become at stuffing my face. Some people recommend setting your fork down between bites. This will make it take longer to eat the same food, but you will still have food in your mouth the whole time, so it will be just as enjoyable. Supposedly, after 20 minutes, the sugar gets into your bloodstream and you start to feel full regardless of how much you've eaten. Another idea is to have soup before a meal. This has been shown to make people feel full with many fewer calories, including the soup.
Note: I notice that if I eat more than usual for several meals in a row, it takes more to fill me up. I have to eat less for a few meals in a row to get back to normal. So don't worry if you feel deprived the first three days or so, you may feel better afterwards. I alos like the smaller plate or bowl method. (08/04/2005)
When you go to restaurants, bring along someone else who is also watching their weight and order an entree and share it. Yesterday my hubby and I went out to eat and ordered the grilled chicken, BLT which came on a great foccacia roll with a very small order of fries. The sandwich had crisp lettuce and tomatoes, and I ordered the mayo on the side so that I could control the portion. Many times the mayo on the sandwich is such a large portion that the flavor of too much mayo overpowers the other ingredients. Oh yes, we split the french fries one by one. We both left not full but very comfortable. And the price was right.
Good luck. (08/05/2005)
Stop eating when you can no longer taste the food. Years ago I read about someone whose favorite snack was some very high fat ice cream. This person would limit himself to one heaping spoonful. After that, he noticed, the flavor was gone and it wasn't worth the calories and cost to keep on eating it. I have tried this "taste is gone stop eating" trick. Sometimes the taste has to be gone for a few spoonfuls of something, but it's a helpful idea. It stopped me from eating too many chips last time we went out for mexican food. (08/05/2005)
I found out that it helps to order the kid size meals when dining out at fast food places. They are cheaper too. Also at home use kid size plates and bowls. Helped me out alot. (08/05/2005)
I know that Islam gets a lot of bad press lately, but their ancient writings have some interesting concepts with regards to eating. "Too Much Food" is considered on of the 4 main poisons of the heart/soul. Muhammad was quoted as saying "The son of Adam (mankind) fills no vessel more displeasing to God than (man's own) stomach. A few morsels should be enough for him to preserve his strength. If he must fill it, then he should allow a third for his food, a third for his drink and leave a third empty for easy breathing." I know a non-Muslim doctor who has this hanging on his wall. (05/10/2006)
I know eating alot can be a problem. I used to be a person where my stomach was an endless pit. But I ended it by buying less food when I went grocery shopping, and usually in portions. Plus this helped me save money. And after about 3 weeks you get used to eating less and having less urges. With a little help from will power anything is possible. (11/02/2007)
I go out to eat a lot for work and we tend to sit at the table and talk for a while after we are done. If I still have my plate or a basket of bread in front of me, I will keep eating even if I'm not hungry. But if I chew a piece of gum as soon as I start to feel full, the temptation goes away (or at least makes it harder to put food in your mouth). This trick seems to work. And if you know you are going to stay for a while, make the server take your food away so you don't pick at it. (04/11/2008)
I think that the smaller plate works, also I keep a journal of what I eat everyday, sometimes I look at and say "that's a lot of food ", so the next day I try and cut back. (01/10/2009)
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