Eat 3 bites less at each meal
Why eat three bites less at each meal? Because we, as a society, eat too much—that’s why! If you don’t believe me, ask yourself this one simple question:
Do I clean my plate at most meals?
If you answered “yes”— you eat too much! I might be ruffling some feathers right about now, but just hear me out. I want you to think back to when you were a baby. I know you don’t remember resting in your mother’s arms while being breastfed or bottle fed, so think back to the last time you observed an infant during feeding time. What typically happens when baby leaves a couple of ounces in the bottle? Mom or dad shove the bottle back in baby’s mouth, baby squirms and pushes bottle away. If mom or dad persist, baby starts to get upset. If baby could talk, he or she would say: “Hey dummy! Can’t you see that I’m full? Quit force-feeding me!”
Why doesn’t mom or dad believe baby had enough to eat? Maybe they are members of the “clean plate club” themselves and believe an empty plate (or bottle) equals “full”. They couldn’t be more wrong! You see, we were all born with a finely-tuned sense of hunger and fullness. As babies, when we were hungry, we cried and mom came to the rescue. When we were full, we stopped eating. But somewhere along the way we learned to ignore these signals. Soon we found ourselves cleaning our plate at every meal (otherwise we weren’t allowed to leave the dinner table!) and eating not only when we were hungry, but also when we were bored, anxious, depressed, and happy!
So what does all of this mean? We’ve trained ourselves to be comfortable with overfeeding our bodies. Can you “un-train” yourself? You bet! Here’s the first step you need to take:
At your very next meal, eat three bites less
Yep—that’s it! What you are doing is training your body NOT to clean your plate at every meal while forcing yourself to tune into your stomach. If you’re feeling a little nervous, ask yourself: “What’s the worse that could happen? Will you starve to death? No! Will you still be hungry? Probably not. In fact, I think you will be pleasantly surprised to find that you’re perfectly satisfied.
Do you ever find yourself saying “I really don’t eat that much, I can’t understand why I can’t lose this weight”? May I suggest that you are probably eating more calories than your body needs-you just don’t think you are because you’re so used to it. Over the years you’ve trained your body to believe that you eat “just enough”, when in fact you are eating more than enough (therefore you hold on to unwanted pounds). You need to recalibrate your body—connect with it a little bit closer! Just give it a try— eat three bites less at every meal for one month and guess what? You just might be able to zip up those jeans without having to lie flat on your bed!
Be sure to tune in next week to learn: How to feel FULL without stuffing yourself!