8 tips for you to stop eating more than you need

Excess weight occurs because we consume more energy through food than we spend, so losing weight doesn’t have to be complicated, just cut the excesses of food or increase activities that promote energy expenditure.

Anyone who wants to keep the body healthy must understand that food is indeed a source of pleasure, but this should not be its main function. Food must be understood as fuel for the functioning of the organism and, as in any “machine”, excess fuel is not good.

Here are eight tips for adapting your eating routine so that you eat only the amount of food you need to keep your body balanced and healthy:

1 – Count all calories

Some people are not aware when they are eating too much, as they forget that small snacks, which are eaten quickly and then forgotten, can be extremely caloric.

To avoid consuming more than necessary, the person must discipline himself to count the calories of everything that goes into his mouth, from small coffees, candies and even the condiments and seasonings included in the preparation of the dishes.

2 – Eat more often

Many people do not understand when it is said that in order not to overeat, you have to eat more often. Eating more often means increasing the frequency and not the amount of food, that is, the person should have several small meals throughout the day.

“I advise my patients to eat at least six times a day in small amounts, as eating more often keeps the body free from feeling hungry, which makes a person much less likely to cheat on their diet by bingeing at their next meal. In addition, increasing food frequency accelerates metabolism and facilitates the use of energy consumed, preventing its accumulation and consequent weight gain.”, explains nutritionist Isabella Peixoto.

3 – Use a small bowl as a measure

Fast food-style snacks come in big bags for a reason: to keep us eating more than we should and to get addicted to the habit of always eating and buying more of these items. The solution to the problem is very simple, pour as much of the snack as fits into a small bowl and discard any excess.

“The idea of ​​using a small bowl as a gauge is a great one. It’s the same concept, described by Michael Pollan in his book Food Rules, that we should eat at each meal the measure of two closed hands.”, adds Dr. Isabella.

4 – Use smaller plates

The smaller the plate, the smaller the amount of food that will fit. Soon you’ll suggest to your brain, over time, that you’re satisfied with eating a full serving, but you’ll be eating in smaller amounts.

5 – Stop to rest

Before wanting to repeat a serving of food, wait 20 minutes and do another activity. If the urge to eat again is forgotten or passes, it is a sign that you managed to avoid eating out of compulsion and not hunger. If the urge persists, eat, but do it slowly and notice as you eat if you are no longer satisfied.

6 – Eat at home

When people eat at home, they have greater control over quantities and what is included as an ingredient in the dish, which avoids excesses and fattening compositions. So, in order not to overeat, eat at home or take your previously planned meals to work.

7 – Brush your teeth after eating

Brushing your teeth immediately after meals avoids the typical compulsion to grab an after-dinner snack or snack after lunch. With a fresh mouth with a mint taste, it is more difficult to be tempted to change the taste of the palate to that of some food.

8 – Keep a food diary

Write down everything you eat in a notebook, because the notes will make you shy before you go out eating junk food, making you have much more careful and healthier choices, and it will be a record that will call your attention to the repetition of bad habits. .

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.