There is a convincing case to be made that you can throw all the trendy diets out the window and eat whatever you want as long as you refrain from doing one very simple thing: overeating. It’s a pretty simple concept, really. If you reduce your caloric intake, you will not gain as much weight. If you reduce your caloric intake to the point where you are burning more energy than you are consuming, you will then lose weight. Nutrition is really not the rocket science that many make it out to be. The problem is, though, how do you stop yourself from overeating, especially once it’s become an ingrained habit?
Your stomach will tell you when it is full. The trick is to hear what your stomach is telling you and then put down the fork, regardless of how good the rest of that casserole looks. Here is a good trick. Try to have an internal conversation with yourself while eating. Ask yourself throughout the meal, “Am I still hungry?” Are you slightly less hungry than you were before the meal began? Then keep eating and check back in a couple of bites.
Eventually, at some point during every meal, that feeling of hunger that drove you to consume food will dissipate. If you keep checking with yourself to pinpoint exactly when that feeling is gone, you will figure out when you are full and be able to stop eating when you should. Remember, the meal does not have to continue until all the food in front of you is gone. That’s the mistake that millions of overweight people make.