I live in America, where our portion sizes fall under Doin’ It Big. How to eat less? is apparently not a question that weighs heavy on our minds.
I had a burrito in a restaurant not too long ago that I could only eat 1/4 of. I kid you not. I’m a big guy, I typically eat between 3500 and 5000 calories a day to maintain my weight, and 3/4 of this monster went uneaten because it was the size of a car battery.
Recent dietary changes
The major positive change for me (as far as body composition) in the last several months has not had much to do with limiting myself as far as the foods I eat. In April I went nuts and ate Peeps and Cadbury Eggs every single day. And I did fine because I am getting better at knowing how my own body responds to foods.
I associate most of the results I am seeing with one simple change: the order I eat foods in.
I try to get a protein, some fiber, and some carbs at about 80% of my meals, unless I’m doing a fasting run or I’m busy and just don’t get around to eating.
I eat the protein first. That’s it. I can’t remember where I first heard this suggestion, but I remember Adam Glass discussing it in a fat loss class at The Movement Minneapolis.
If I have a steak on my plate along with a potato, 100 Peeps, and an apple, I’ll eat the steak first. By the time I get done the protein has me approaching “full” and the rest of the meal proceeds sensibly because I’m nearly incapable of gorging. It wouldn’t be fun because I already feel satisfied. I’d probably one get through one of the Peeps.
If you’re struggling to eat less and you haven’t tried this, I recommend it, just to see what happens. If you have protein at the majority of your meals, eat it first, pay attention, and see what happens to your intake.
And now I’m off to find some candy.