Eat Slower: 7 Simple Tricks for Eating Less

Use smaller plates
The size of a dinner plate has grown significantly over the years and we often feel compelled to cover every square inch of the plate with food. We can better manage our food intake by using smaller plates. Instead of an 11" plate, use and 8-1/2" plate. 

Have meals with your family
Eating meals with your family helps you to relax. The talking, interacting, and sitting around the table together encourages you to eat more slowly and engage with your loved ones. Place healthier foods such as salads and vegetables within everyone's reach to avoid pilling up on higher calorie options. 

Maintain a food journal
 You can track your eating in a notebook or use an online journal such as FitDay. There are several apps available that will help you track your eating too. Although documenting your food choices may seem tedious at first, it will make a huge difference in your weigh loss journey. 

Drink plenty of water
It is sound advice and will help you to eat less. Sometimes when we think we are hungry, we are actually experiencing thirst. Drinking water regularly helps us to feel full. The next time you feel the urge to grab a candy bar, pour yourself a glass of water instead.

Slow Down
 Even if you have a short time to consume your meal, take small bites and eat more slowly. You'll enjoy your food more and eat less.

Designate "No-Eat Zones" in your house
To combat mindless snacking  designated "No-Eat Zones" in  house." Food can only be consumed in the kitchen. This rule prevents me and   family from sitting on the couch and devouring a whole bag of potato chips while mindlessly watching TV. It also makes us more mindful about our food choices because we're not always seeking snacks that we can carry to other parts of the house. 

Make unhealthy snacks less accessible
Obviously, the best way to resist unhealthy snacks is to not buy them in the first place. However, many of us enjoy eating indulgent snacks periodically. To prevent overindulging, make the unhealthy snacks less accessible. Place the snacks on higher shelves in the pantry or towards the back of the refrigerator. Keep healthy snacks such as fruits and nuts in the forefront.