Reducing food intake is one way to maintain or achieve a healthy weight. However, it could be challenging for most people as they find it difficult to control the amount of food they consume.

Fortunately, there are clever ways to cut down on food intake without feeling deprived. This article provides six tips on how to cut down your food intake.

Eat slowly

Eating slowly is an effective way to control how much you consume. It takes approximately 20 minutes for your brain to realize that you’re full.

When you eat too quickly, you run the risk of overeating as your brain doesn’t signal when you have consumed enough food.

Take time to chew your food, put down your utensils between bites, and savor the flavor and texture of your meal. This will help you appreciate your food and make you feel full before you consume more than necessary.

Avoid Distractions While Eating

Distractions while eating, such as watching TV or working on your computer, can cause you to overeat. This is because you are not mindful of the amount of food you are consuming as your focus is on something else.

When you eat, make sure you are present in the moment. This means sitting at a table and away from any technological device or activities. It will help you become more mindful of your food consumption, and you will be less likely to overeat.

Use Smaller Plates and Bowls

Using smaller plates and bowls can create an illusion of eating more than you are. Eating from a large plate can make you feel like you need to fill it up. It’s a common situation during meals that lead to overeating.

Using smaller plates or bowls tricks our brain into thinking that we have eaten more food than we have. It is a simple yet effective way to control the amount of food you consume without feeling deprived.

A portion of food that is placed on a small plate creates an illusion of consuming a larger portion than what’s necessary.

Drink Water Before Your Meal

Drinking water before a meal is an excellent way to reduce your food intake. Water fills your stomach, making you feel full, thus reducing your appetite.

It is advisable to drink water at least 30 minutes before your meal to ensure that you do not overeat.

Research suggests that drinking water before meals reduces the number of calories consumed by 13% on average. It is a simple but effective technique to control your food intake without feeling deprived.

Choose Foods High in Protein and Fiber

Foods that are high in protein and fiber can help you control your food intake. Protein and fiber are two nutrients that keep you feeling full for longer periods, reducing your appetite and overall food intake.

Lean proteins such as poultry, fish, and beans, together with whole foods like fruits, vegetables, and whole grains, are the best options as they are nutrient-dense, filling, and satisfying.

Feeling fuller means you are less likely to consume more food than what’s necessary, thus reducing your overall food intake.

Avoid Eating Late at Night

Eating late at night increases your overall calorie intake, as your body is getting ready to rest, not to burn calories. When you consume food late at night, it has a high chance of being stored as fat instead of being burned off as energy.

Studies have shown that individuals who consume meals later in the evening or at night tend to have a higher overall caloric intake than those who eat earlier in the day.