Focus on nutrient-dense and satiating foods. High-protein foods such as lean meats, Greek yogurt and eggs, and high-fiber foods such as whole grains, fruits, vegetables and beans are generally more satiating as well as minimally processed. By prioritizing protein and fiber as well as minimally processed foods at every meal, you will begin to notice increased satiety, especially if you were previously accustomed to eating an ultra-processed diet.
Focus on smaller portion sizes. An easy way to understand and reduce caloric intake is to aim for a hand or palm sized amount to visually determine an appropriate portion size. While there is obviously still a margin of error with “eyeballing'' portions, it can take the stress of needing to weigh and measure.
Practiv self-monitoring using a food journal or meal planner. Simply writing down what you're eating and approximately how much will help you visually see how much you are consuming. You’ll be able to know if you're eating too little or too much. Also you are more likely to have 1 serving of chips instead of a bag because you know you have to write it down.
Use intuitive or mindful eating practices. This is a technique to help you self regulate your food intake and avoid the need to rely on “rules” It is important to note that intuitive eating is ineffective when consuming a diet that consists primarily of highly processed foods. Intuitive eating practices consist of eating slowly, when satisfied or around 80%full, and turn off the distractions, no tv or phone.
You may find that all of these strategies work for you or you may find that only one works for you and that is ok. Everyone is different and in different parts of their lives. It's not about perfection. It is about CONSISTENCY! Be sure to also check out my post on adopting new habits, that post ties well with this one. =]
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