The habit from childhood not to leave anything on the plate develops into a constant overeating in adulthood. Learning to eat exactly as much as your body needs is quite possible. It's a matter of self-control.
Instructions
Step 1
Eat as slowly as possible. It has long been known that the signal of satiety reaches the brain only twenty minutes after the start of a meal. But during this time, many people manage to eat an incredible amount of food, which leads to heaviness in the stomach, bloating, and subsequently to excess weight. Learn to savor food, chew slowly, and not swallow convulsively. This way you will enjoy your food more and have time to taste the food.
Step 2
Cut food into pieces if possible. The visual perception of the dish plays an important role. For example, after eating a deep bowl of light soup, you will feel full because you feel like there was a lot of food. But when you get one flat piece of meat, you think of it as a small portion. In order to outsmart your own perception, simply cut such dishes into small pieces. So they will be perceived as something of a larger volume.
Step 3
Use small plates. By placing food in them, you will perceive the portion as much larger than it actually is.
Step 4
Don't be distracted from your meal. For example, while reading or watching TV, you, unbeknownst to yourself, eat a lot more than you could. You need to eat, focusing on the taste of the food, and not on extraneous matters.
Step 5
If you find yourself at a party or a restaurant in front of a tempting table covered with all sorts of beautiful and appetizing dishes, there is a way here to keep from overeating. Take a close look at the foods and mark the ones that appeal to you (three or four courses will be fine). Then, from time to time, put a little of each of the delicacies you like on your plate. Try each dish no more than once, even if you really like it.
