Want to Know How to Eat Less Without Feeling Hungry?

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The fact is, if we only ate when we were hungry, and then only until we were full, most of us would be slimmer.

Nowadays we are so over-stimulated by the overwhelming number of external cues to eat, limiting our portions and only eating when we need to is almost impossible!

A recent study by the British Medical Journal has revealed that most people rely on their sight to control portion sizes which can result in them consuming an extra 300 calories a day.*

Try following these simple portion hacks for the next week and see the difference:

  1. Before you eat ask yourself, am I hungry? Physical hunger will subside with a snack or meal, emotional hunger is virtually impossible to satisfy. Try having a glass of water and waiting 10 minutes.
  2. Downsize your cutlery, plates and glasses – don’t eat off of anything larger than 9 inches across.
  3. Split large packages of food into their correct portion sizes.
  4. Eat only at the table, not in the car, in front of the TV, computer, or anywhere that distractions will cause you to eat mindless calories.
  5. Don’t leave food in your line of sight, do not have serving bowls on the table, serve your food away from the table. Hide away tempting foods; don’t have food in jars on the side.
  6. Cook only what you need or if you want to prepare enough for two meals, put leftovers away immediately, into the fridge or freezer.

Just think, if you ate 115 calories less a day (that could be a handful less nuts or a smaller serving of ice cream) in a month you would have lost a pound and in 10 months 10 pounds. That’s 10 mindless pounds gone with hardly any effort – easy!!!

Now imagine the possibilities if you apply those strategies whilst cutting out the carbs and crap, upping the veggies and protein then nailing the workouts – Boom!!!!!!!

Portion sizes a rough guide
Meats and proteins – pack of playing cards
Fruit – size of a tennis ball
Veggies – a handful (but don’t let that stop you – pile them high!)
Dairy – tea cup of milk
Pasta – a mug full (but give it a miss if you want to reduce your waistline)
Pizza – 1/3 of a 9” plate (again, just as the occasional treat if you want to shrink your booty)
Nuts – a small handful – 5 or 6 maximum

It’s so easy to keep mindlessly eating when food is in front of us. These small changes can help create the calorie deficit you need to lose weight…

Leave me a comment below to let me know how you get on!

Want to work with me?

Slim From Within – My online 12 week coaching program for women who want to lose weight and regain their energy, a program for women over 40 who have tried everything and are sick of diets and fads – Apply for your Mind Body Breakthrough call today over at http://kimrainewellbeing.com/breakthrough

Babes on the Run – My female only ‘drop a dress size’ bootcamps in Leatherhead – Book your 7 Days of Fat Loss taster week at https://surreybootcamps.com/tasterweek/

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About the Author Kim Raine

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