Skinny Tip: Eat One Less Bite!
Eat One Less Bite! Doing this at every meal could save about 75 calories a day which equates to nearly an 8-pound weight loss in one year!
Do you know which items equal approximately 75 calories? Let’s put this in perspective using some common foods:
- 1/2 oreo
- 1/2 tbsp peanut butter (aka licking the knife)
- 1/3 of a taco
- 3/4 of a pizza crust
- 1/4 of a bagel
- 1 large fork of lo-mein
- 1/4 cup of macaroni and cheese
- 1/2 tbsp sprinkles
- 7 baked tortilla chips
- 10 almonds
- 2 tbsp of hummus/tartar sauce
- ¾ tablespoons regular Italian salad dressing
That is not a lot of overeating, but it adds up if you do it every day. This shows you that time is the great multiplier. When multiplied over time, one little extra bite does hurt.
It’s time to make time work for you instead of against you!
If you are having problems with overeating, make it a goal to start eating just one bite less than you normally would. Put it to the test for one meal each day. Once you are comfortable doing it for one meal, then you can work up to doing it for another meal, then another. Self control is like a muscle, the more you use it, the stronger it gets.
Here are some tips that can make practicing “one bite less” easier:
- Pay Attention. Stop eating standing in front of the refrigerator, over the counter, while on the phone, or anytime you are distracted. It is easy to overeat when you aren’t paying attention.
- Appreciate the first three bites. Many people say they love food, but the truth is they often don’t slow down long enough to taste it! The first three bites of any food is most enjoyable. After that, we get diminishing returns on taste and satisfaction.
- Consider carefully the foods that you are eating. Some foods have a magnetic pull on us. I call these “bad boyfriend” foods. Like a bad boyfriend, whenever we get involved with these foods, it ends badly. We lose control when around these foods, and always end up overeating. You want to keep these foods out of your food environment as much as humanly possible.
One bite less every day can be the start of lots more weight loss on the scale!