12 Ways to Eat Less and Lose Weight

Co-authored by Claudia Carberry, RD, MS

Last Updated: October 29, 2024 Approved

Obesity has become a serious problem, not just in the United States but also around the world. One of the many ways to lose weight is to eat less. But this can be difficult especially if you're used to eating larger portions or have a difficult time managing your hunger. Luckily, there are a variety of ways you can get yourself to eat less and feel less hungry throughout the day. Making changes to what you eat, when you eat, and how you eat can all influence you for the better.

1

Measure every portion size.

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One simple way to eat less is to begin measuring portion sizes. Sticking to a limited portion can help you eat less.
- Consider buying a food scale or measuring cups. Use these daily to measure all meals and snacks or to use during food prep.
- Typical portion sizes for the five food groups are: 3 – 4 ounces of protein,^{[1]
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  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  
  Go to source} 1/2 cup of chopped fruit,^{[2]
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  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  
  Go to source} 1 cup of vegetables, 2 cups of leafy greens,^{[3]
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  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  
  Go to source} 1/2 cup of grains,^{[4]
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  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  
  Go to source} and 1 cup of milk and yogurt or 2 oz of cheese.^{[5]
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  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  
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- Serve yourself one portion of protein, 1 – 2 fruits or vegetables, and 1 serving of grains at most meals.

2

Use smaller plates.

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Using a smaller plate can help you trick your brain into thinking there's more food. When you're measuring your portions, it might seem like there is a lot less food on your plate. This might make you feel deprived when you first move to measure portions.
- Use salad plates, appetizer plates, or even saucers to help cut down on the available space on your plate.
- Consider purchasing blue plates. Studies have shown that people are more likely to leave food on their plates if their plates were blue.^{[6]
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- Buy smaller Tupperware or take-away containers to pack meals. If you typically pack a meal, make sure to use smaller Tupperware as well.

3

Remove temptations at meals.

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When you're eating, try to remove extra temptations from the table. This can help you focus on your meal only and decrease the chance you'll eat more than you should.
- Don't bring bowls or platters of food to the table when you're able. This may tempt you to serve yourself seconds.^{[7]
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- Try to put all the food in the appropriate containers after serving yourself one portion. Package up leftovers and store them in the refrigerator for leftovers.
- It may also be helpful to only leave out healthier, low-calorie items if you feel you need more food. Keep out vegetables or fruit for a possible second serving.

4

Leave food on your plate.

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Avoid finishing your entire meal when you're already full. Try to leave some food on your plate, no matter how small, every time you have a meal.
- Many of us are brought up not to waste food and habitually finish a meal even when full. Forcing yourself to leave something on your plate every meal breaks us out of that habit.
- Start with leaving just a bite or two. It may be difficult to leave more initially.
- Clear your plate immediately after you've decided you're done eating and leaving the extra food on your plate.
- If you do not want to throw away or waste food, package leftovers and bring them for lunch the next day or save for another dinner time meal.

5

Order small portions at restaurants.

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Restaurants are notorious for serving portions that are way too large. Take care when eating out to make sure you stay on track with portions.
- It's hard to determine how much food you should eat when you're out (especially if you don't have a handy food scale around). Guesstimate as best you can. For example, 1 cup is about the size of a woman's fist, 3 – 4 oz is about the size of a deck of cards and 1/2 cup is about the size of a computer mouse.^{[8]
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- Try ordering a side dish or appetizer for a smaller portion of food.^{[9]
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- Try to visualize how much you should eat and push away the extra food. Ask for a box to take home the leftovers.^{[10]
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- Like at home, always leave food on your plate when you go out to eat.
- You can also have the server box half of your meal up before it arrives.

6

Fill up on liquids before meals.

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Liquids can help you feel full faster. Studies have shown that filling up on low or no-calorie fluids can help you tame your hunger and eat less.^{[11]
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- If you are very hungry before a meal, drink a glass of water or have a bowl of broth or vegetable soup. Your stomach will feel physically full and the flavor can trick your brain into thinking it had more to eat.^{[12]
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- Other beverages to try include unsweetened coffee or tea, flavored water, or a glass of skim milk.
- Also be sure to drink enough clear fluids throughout the day. If you don't replace all the fluids that you lose, you could get seriously ill.^{[13]
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7

Eat filling and satisfying foods.

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Certain types of foods will help you feel fuller longer. Eating the right types of foods can also help you manage your hunger throughout the day.
- Include lean protein at each meal. Lean protein is great for managing hunger. It takes your body a long time to digest it and sends signals to your brain that you are satisfied. Be sure to include 1 – 2 servings of lean protein at each meal and snack.
- Focus on fiber-rich fruits, vegetables, and whole grains. In addition to protein, fiber helps keep your body feeling fuller. It provides bulk and "roughage" to your meals and makes you feel satisfied with less and helps you stay satisfied longer.^{[14]
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- Examples of meals that are high protein and high fiber include a grilled salmon salad, chicken or tofu stir-fry with brown rice, or greek yogurt with fruit and nuts.

8

Go for minty flavors.

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Did you know mint can reduce hunger? Many studies have shown that having a minty flavor in your mouth can help decrease hunger throughout the day.^{[15]
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- Brush your teeth after meals! When your mouth feels clean, you will not want to eat and ruin that minty clean feeling. Try bringing a toothbrush with you at work to help prevent snacking during the afternoon.
- Chew a stick of gum! A lot of people just want to have something to chew on. Chewing gum can help keep your mind off of eating and help trick your brain that you're eating.
- Also try sipping on peppermint tea or sucking on sugar-free peppermint candies. Again, the minty flavor may help decrease your overall hunger.

9

Distract yourself.

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Many times feelings of hunger or food cravings hit us all of a sudden. At that moment it can feel like an intense craving that needs to be satisfied instantly.^{[16]
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Research source} Distracting yourself can help you manage these feelings.
- Whether it's your sweet tooth or you're feeling a little bored in the afternoon, use some distraction techniques to get your mind off of food.
- Many times cravings only last for 10 minutes or so. Give yourself at least 10 – 20 minutes of a distracting activity before addressing your craving (if you even need to).
- Try: cleaning out a junk drawer, folding laundry, going for a short walk, taking a shower, reading a book, answering a few emails, or surfing the internet.

10

Take 20 – 30 minutes to eat your meal.

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Many health professionals recommend taking at least 20 minutes to eat your meal. This gives your body enough time to feel satisfied which may help you pass up on additional servings.^{[17]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- The 20-minute rule comes from the fact that it takes about 20 – 30 minutes for the food to travel from your stomach to your intestine. It's here that your intestines send a variety of chemical signals to your brain that it's satisfying and had enough food.
- If you eat faster than that 20 minutes, you're more likely to eat more than you need and eat until the point you're feeling too full.^{[18]
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  Harvard Medical School's Educational Site for the Public
  
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- Try setting a timer or watching the clock to help you meet that 20-minute guideline.
- Drink a few sips of water between bites, put down your fork or talk to friends and family members to help slow you down.

11

Take your time chewing your food.

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Slowing down and being more mindful can help you eat less. Chewing your food thoroughly and taking your time with each bite is an important part of mindful eating and can help you feel more satisfied with a smaller portion.^{[19]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- Take your time with each bite. As you chew think about the flavors, the textures, and the smells of the food. Use as many senses as you can to analyze each little bite of your meal.
- The concentration on your food and each bite can increase your satisfaction and let your brain enjoy the meal.
- When you take big bites and don't chew well, your brain doesn't get any signals of enjoyment or satisfaction which can cause you to eat more.

12

Don't restrict your meals or foods.

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Restricting food can actually backfire in the long run. Many people will try to restrict foods or strictly limit treats for a diet or to aim for better health. However, overly restricting your diet can backfire.
- Remember, the body can not and will not naturally lose (or gain) weight quickly. Changing your diet drastically, eating very few calories, or limiting many foods isn't a healthy way of eating.
- Never allowing yourself a treat or special indulgence can lead to overeating that food or binge-like behavior down the road.
- Schedule in a special treat or indulgence every now and again. It can be once a week, twice a week, or every Friday night. Find a schedule that works for you and that can keep you at the healthy weight you desire.

Expert Q&A

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How can I reduce my appetite?

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.

Claudia Carberry, RD, MS

Registered Dietitian

Expert Answer

Eating small, frequent meals may help reduce your overall intake. Limit portion sizes and drink water with your meal.

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If you can, get some exercise. There's really no better way of shedding pounds, especially when used in conjunction with a balanced diet.

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Eat slowly. It takes our brain about 20 minutes to register that we are full and by consuming our food faster, we continue past the point of realizing that we have eaten enough.

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Avoid the all-or-nothing mentality when it comes to healthy eating. Remember, every little bit counts!

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Working out also helps with metabolism, which means your body burns more calories even when you aren't exercising. Remember to bring a water and a snack, like fruit and peanut butter, when you hit the gym!
Make a specific weight loss goal, then work hard to reach it. This is more motivating than just trying to lose weight in general.

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