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Hey, what's up? My name is Annie. I work in a neurobiology lab and I love my job. I will do my best to help you! Also don't be afraid to ask me a question or a clarification to any advice I give you. I get email updates so they WILL get answered.
Have a question? I'll try to answer. :)
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advice
I am an overweight college student, and I hate it. I'm always tired, and seem to be the only one yawning in class. I want to lose weight, and I know a large part of that comes from portion control. However, once, I attempted portion control for an entire week, and I was ALWAYS hungry. I had to literally force myself to put my plate in the sink. Between meals, I would eat small, nutritious snacks like granola, yogurt, protein bars, and a few pretzels. I know how to "fill up" on water, but I can't constantly be leaving class to go to the bathroom. can anyone help?
(FYI, my mom does all the cooking in my house, and she cooks healthfully. I just usually eat too much. Also, as far as my nutrition, I'm healthy, i'm just overweight.)
Well here are some tips that you can try to help:
-Use small plates. If you say use the small salad plates instead of a dinner plate then you won't feel the need to fill it up. Also when you see the small plate filled with food, it'll still make you feel like you ate a lot.
-After you fill your plate with food I would suggest that you eat somewhere where you don't have to see the food as you eat. So you can possibly try going outside and eat say in your backyard or maybe keep all the food in teh kitchen and not on the dining table. This way you won't be tempted by looking at the food.
-Eat slowly. It takes about 10 minutes for your brain to know your stomach is filled. If you eat slow enough then you'll know you're full before you eat more. So chew more throughly, strike conversations with others as you eat, or take smaller bites.
-When you go to a restaurant, immediately ask for a take-out box and put half your food in that. This way you can still enjoy the food without overeating the huge portions restaurants tend to give. And a plus is that you get to enjoy the food for another meal.
-Chew gum. This will only distract you from eating for an hour and at most two. So perhaps use this technique when you get hungry and hour or two before you actually eat lunch or dinner.
-Before you eat a meal, eat the fruits or veggie first. Studies show that people who ate an apple before lunch ate less of their lunch and overall felt fuller when there they were done.
-Eat snacks that are super chewy so they take longer to eat. I find yogart is useless. It never gets me filled because i can eat it super fast. I tend to eat apples because it takes forever to eat.
I have to tell you though, in the beginning you will feel hungry. It's only natural. it takes times for your stomach to shrink. But trust me when it does, it makes eating less so much easier. It's like how when smokers quit, the first couple weeks are the hardest and it gradually gets easier. The reward will easily outweigh the hard times you'll face now.
I hope that helps!!! Best of luck :D
(Rating: 5) Thank you. I will definately try these tips.