Step 6 Use smaller plates to reduce food intake

It’s tricky to know when to stop if you’re eating from a huge dinner plate, so switch to a smaller size and don’t pile food up high. 

Pace yourself and, when you have finished, pause for a minute or two before you help yourself to more. It takes time for the receptors in your small intestine to signal ‘enough’, so the faster you eat, the more you eat.

The pause gives your body’s hunger signals time to get through from your intestine to your brain and to register properly if you’re still hungry; chances are, you’re not.

Eat small but eat often so you don't get too hungry and give in to binge eating everything around you. Carry healthy snacks with you to prevent bad food consumption.

Consider eating and just stopping after five minutes, regardless of what is left on the plate. Freeze or put it away for later or for tomorrow what's left. Often we eat just to clear the plate, to avoid waste but we, if we are honest with ourselves, we really have already satisfied our need to eat.

Drink a glass of water while you are eating. Water can fill you up and often in the evening when you think you are hungry, you are actually dehydrated and need water, not food.

Try alternating a glass of water with a glass of alcohol, a practice quite common on the European continent.

Never eat after 9:00 pm and always get a good six to eight hours of sleep. Remember, you lose weight in bed overnight. 

Footnote - My Progress - This time it's personal!

Today I can report: I'm up 2 pounds and it's not what I was expecting! 

I stood on the scales twice and blinked. I repositioned the scales but to no avail. Definitely 2 pounds up. I have just chatted with my wife and I think now I know what happened. Three sandwiches with coleslaw washed down by a brilliant spicy carrot soup for lunch and because the fish tea looked small I added tinned mackerel and then followed on with ice cream and blueberry yoghurt. The food itself is all good except the ice cream but there was just too too much. 

OK - today is going to see more walking and smaller portions. Let's see if I can deliver a drop in weight and can resist the biscuits that are only feet away. They are safe as long as the packets remain sealed.

My target is to lose 12 pounds and aiming for one pound per week.

#weightloss, #loseweightnow, #loseweight, #getfit, #weightlosstransformation , #weightlossdiet, #loseweightnaturally, #operationtransformation,