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In addition to making healthier dietary choices, reducing your overall consumption is food is integral to losing weight. In a culture in which it's customary to upgrade fast food meals to larger sizes for just $1 or $2 more, creating a habit of eating smaller meals can be a challenge. The last thing you want to do is get up from the table still feeling hungry. When this is the case, you'll often be tempted to reach for snacks that may not necessarily be healthy, and doing so may compromise your ability to lose weight. Here are some simple techniques that you can use to eat less food without feeling hungry.

Eat Your Food Slower

Many people have a tendency to gulp down their food quickly, which can cause them to load up a second plate — and then overeat to derail their efforts to lose weight. Conversely, it's valuable to get into the habit of eating your food slower. When you eat slowly, you may notice that you feel full sooner that you might after eating quickly, even if you're only eating a small amount of food. If you want to eat slower, it's helpful to set a chewing guideline that works for you. For example, you might wish to chew eat bite 15 or 20 times before swallowing it.

Serve Smaller Portion Sizes

Another way to eat less food, and to potentially leave the table without feeling hungry, is to give yourself smaller portion sizes. Instead of covering every square inch of your plate with food, reduce how much you serve of each item. One approach is to be able to see the plate between each of the piles of food on your plate. When you have smaller portion sizes, your brain may be tricked into thinking this is all the food that is available, and that may help you feel full — even upon eating less than usual.

Bulk Up Your Fiber Content

Fiber is valuable for making you feel full, so it's important to eat a high-fiber diet. This means selecting plenty of vegetables at mealtime, for example. It's possible to make simple adjustments to whatever you're eating to increase your fiber intake. For example, if you're having a salad, sprinkle some nuts or seeds on top of it. Although salad ingredients are often already high in fiber, this simple addition will further boost your fiber intake. If you enjoy a smoothie in the morning, make sure it's packed with fiber in the form of kale and chia seeds.

Contact a company like Mid West Fat Loss for more help.