It begins in the grocery store. There you are, after a long day of work, pushing an unwieldy cart. As you put a gallon of milk in your cart, the cookies on display catch your eye—milk and cookies just go together, right?
Curb your impulse buys by shopping on a full stomach. Don’t forget to make a grocery list ahead of time and stick to it. This website also has 15 creative ways to outsmart your product-pushing supermarket.
Now you’re getting ready to put your groceries away. Put the healthiest foods in the front of the fridge in clear containers, to help yourself make better options, and junk food in the back in opaque containers. Prepare and individually package healthy snacks ahead of time so you don’t ignore them when you’re in a rush.
When it’s time to make your meal, try healthy ingredient swaps that slash calories not flavor. Instead of loading on pre-packaged condiments or salt, grow your own herbs to use as seasoning. Herbs are not only some of the easiest plants to grow, but have myriad health benefits.
Setting the table or packing lunch? Portion control can be made simple with a pre-divided plate or printable guide. Studies have shown that an oversized plate can encourage you to overeat, so try sizing down the tableware.*
Finally, when you sit down, take your time eating. It takes about 20 minutes for your stomach to signal to your brain that it’s full.** If you have trouble pacing yourself, you can try a device like the Hapi fork or make a point of setting down your fork between bites. It also helps to drink plenty of water throughout the day, as thirst can easily be mistaken for hunger.
It only takes a few simple steps to get the better-eating ball rolling. Start with one change a week and see how much better you feel!