1. Use the Restaurant Rule of Two
Order any entrée you want when eating out, but stick to having only two other items total for the evening. For example, in addition to your entrée you could choose to have a soda and a slice of bread or a glass of wine and dessert, but you can’t have them all. Researchers have found that after people have been doing this for a while they just naturally start to make better choices.
2. Risk Public Embarrassment
Tell everyone what you’re doing, and you’ll be less likely to slip up. Your pride will get the better of you and you’ll be encouraged to keep pursuing your goal.
3. Know When You’re at Your Weakest
Determine when you’re most likely to give in to temptation, then use the knowledge to your advantage. We all carry smartphones these days. Anecdotal research tells us that setting your phone to send you a message during your most vulnerable time of day with a reminder not to snack. Sending yourself an electronic reminder, or enlisting the aid of a family member or friend to call at the same time each day can help you stay on track.
4. Trick Yourself Into Eating Less
Extensive studies on the effects of smell and taste on emotion have found that certain aromas—specifically banana, green apple, and peppermint—cause us to eat less by inducing sensory-specific satiety. Basically, your brain tells you to stop eating because the scent causes you to feel satisfied. Other strategies that have been shown to reduce your intake of food: Hang a mirror opposite where you eat to create more body awareness, and eat from a blue plate, which makes food look less appealing.
5. Avoid Multitasking During Meals
Stay mindful of every bite and sip and cognizant of your level of fullness and satisfaction, according to health experts. Lose focus on your meal and you risk overeating. That means no talking on the phone, no watching TV, and no eating at the kitchen counter while cleaning up.
Order any entrée you want when eating out, but stick to having only two other items total for the evening. For example, in addition to your entrée you could choose to have a soda and a slice of bread or a glass of wine and dessert, but you can’t have them all. Researchers have found that after people have been doing this for a while they just naturally start to make better choices.
2. Risk Public Embarrassment
Tell everyone what you’re doing, and you’ll be less likely to slip up. Your pride will get the better of you and you’ll be encouraged to keep pursuing your goal.
3. Know When You’re at Your Weakest
Determine when you’re most likely to give in to temptation, then use the knowledge to your advantage. We all carry smartphones these days. Anecdotal research tells us that setting your phone to send you a message during your most vulnerable time of day with a reminder not to snack. Sending yourself an electronic reminder, or enlisting the aid of a family member or friend to call at the same time each day can help you stay on track.
4. Trick Yourself Into Eating Less
Extensive studies on the effects of smell and taste on emotion have found that certain aromas—specifically banana, green apple, and peppermint—cause us to eat less by inducing sensory-specific satiety. Basically, your brain tells you to stop eating because the scent causes you to feel satisfied. Other strategies that have been shown to reduce your intake of food: Hang a mirror opposite where you eat to create more body awareness, and eat from a blue plate, which makes food look less appealing.
5. Avoid Multitasking During Meals
Stay mindful of every bite and sip and cognizant of your level of fullness and satisfaction, according to health experts. Lose focus on your meal and you risk overeating. That means no talking on the phone, no watching TV, and no eating at the kitchen counter while cleaning up.
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