Now, some of the information in my blog may seem like no-brainers, but rest assured, there IS a method to my madness.
I'm sure you have heard time and time again that you should eat less of what is on your plate, don't go back for seconds, eat food the size of your fist and so on... well some of that is accurate but I have some little tricks that can help you in addition to those "diet" tidbits of information:
1. Chew your food at least 20 times before you swallow it. Next time you eat something, count the number of times you chew it. You'll be surprised. Most people chew their food 5-8 times before it's down the hatch. Chewing 20+ times allows you to taste what you're eating and it allows time for your stomach to send the signal to your brain that you are full. People who do this tend to eat less and get satisfied quicker, hence eating less calories and in turn losing weight.
2. Use smaller tableware. We eat with our eyes first. If you have a huge plate in which you are putting your food, then you will tend to eat more. As an experiment, make yourself a normal sandwich and put it on the biggest plate that you have in your house. Then take that same sandwich and put it on the smallest plate in your home and see if you notice the difference. Nice trickery huh!? By the way, this goes the same for restaurants... which is a whole different blog topic for another day.
3. Measuring cups are your friend. Make sure you are measuring everything that you are cooking with... don't you DARE eyeball anything, this isn't Rachael Ray's "30 Minute Meals". Measure that EVOO (extra virgin olive oil).
Now... some of you may be like, "but I'm not full after eating what I portioned out". If this is the case, then you should look at the kinds of food you are eating. Try to fill your plate with some whole grains and protein to help fill you up. Brown rice and barley are great for filling you up without over eating.