{"id":2622,"date":"2013-06-04T13:29:05","date_gmt":"2013-06-04T17:29:05","guid":{"rendered":"http:\/\/alifeofproductivity.com\/?p=2622"},"modified":"2022-09-03T02:03:44","modified_gmt":"2022-09-03T02:03:44","slug":"4-tested-ways-third-less-at-your-next-meal","status":"publish","type":"post","link":"https:\/\/chrisbailey.com\/4-tested-ways-third-less-at-your-next-meal\/","title":{"rendered":"4 tested ways to eat a third less at your next meal"},"content":{"rendered":"
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Takeaway:<\/strong>\u00a0To eat less at your next meal, eat mindfully, keep a food diary, ask yourself\u00a0where<\/em> you’re hungry, and take smaller portions.<\/p>\n

Estimated Reading Time:<\/strong>\u00a03 minutes, 11s.<\/div><\/div>\n

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According to dietician Gail Posner, when you don’t focus on what you eat, you will gain weight.1<\/a><\/sup> This week is Focus Week<\/a><\/span> on A Year of Productivity, where every article I write has to do with improving your focus. Just as being able to focus can help you with procrastination and multitasking, it can also help you lose weight and eat less.<\/p>\n

Below are four ways you can use the power of focus to your advantage to eat better and lose weight.<\/p>\n

1. Eat Mindfully<\/b><\/h2>\n

When you eat, you likely do something else at the same time, like watching TV, sitting in front of the computer, reading, or talking to people. The problem is, when you divide your focus between eating and other things, you lose track of how much you eat.<\/p>\n

Mindful eating “lets your brain know that you will soon feel full and satisfied”, and “once this satisfaction registers upstairs, your urge to keep munching decreases”.2<\/a><\/sup> Mindful eating essentially links your brain with your stomach, which makes your sense of fullness kick in quicker.<\/p>\n

\"391671_7089\"So how exactly can you practice mindful eating? It’s simple. First, do your best to reduce the number of distractions around you that will dilute the attention you can give to what you are eating. Second, pay attention to your food – how it smells, tastes, and feels. This is naturally difficult to do all<\/i> of the time, because you likely do not eat every meal alone, and because it can be hard to eliminate distractions. Practicing eating mindfully a few times a week, though, can greatly strengthen the link between your brain and stomach, and will make you eat better.3<\/a><\/sup><\/p>\n

2. Keep a diary of what you eat<\/b><\/h2>\n

According to the book RAPT<\/a><\/span>, which inspired this article, people who keep a diary of the food they consume “usually eat up to a third less food than people who don’t”. When you think about it, that’s incredible.<\/p>\n

When you keep track of what you eat, you:<\/p>\n