Here are some helpful tips I’ve found beside the traditional ones like “eat slowly“, “chew thoroughly“, “eat without distractions“, “use small plates” & “eat until your stomach is 80 percent full” (<= how frustrating!).
Don’t always go for the easy ready-to-eat options
Buying almonds, walnuts, hazelnuts in shell will definitely control your portion sizes when it comes to nuts. Every time you want to eat one you’ll have to battle with a nutcracker. Bonus: in-shell nuts are cheaper and keep well longer. Many foods come with a ‘natural package’. Don’t go for the easy, already shelled/cut/pealed option from your supermarket every time.
I sure eat less nuts if I have to crack them.
Choose foods that comes in small individual packagings
Ok, this one is not environmentally friendly and doesn’t seem economical. But it does help limiting your consumption per meal as well as your total quantity of product consumed per week.
Goat cheese in individual portions prevents me to eat the whole thing in one go.
Eat foods that need to be chewed many times
I beware of smoothies, drinkable shakes, yogurt with toppings. I know I can drink up a ‘healthy’ smoothie made of 4 different ingredients in less than 20 seconds. It would take me a lot more time to eat those 4 different ingredients individually. Examples of foods that you have to chew a lot and that are going to keep you busy: radishes, celery, apples, fresh coconut (you get a free jaw work-out with this one). Sticks of dried licorice root can also keep you busy chewing.
Avoid “domino foods”
There are certain foods that, while technically fine to eat on a diet, are prone to portion abuse. They are called “domino foods”, as eating one portion often creates a domino effect of oversnacking. I know I cannot eat just one spoon of peanut butter. If I eat one spoon I will have to go back to the jar and eat more. Self-discipline is overrated and undependable. I don’t buy peanut butter anymore. My domino foods are out of the house and out of reach.
Be picky when it comes to cheating on your healthy habits
When I want to indulge in something, I always ask myself “is it really worth it?”. If I’m going to eat sugar or chocolate, I’d better eat something with excellent texture and flavors.
Is that stuff really worth cheating on your diet? Don’t succumb to eat that crap because you’re in search of instant gratification.
Wow this seems worth a cheat-meal!
Fancy cakes = worth cheating
Macarons with different flavors = worth cheating, no regrets!