Dr. David Orman

OK, maybe not “simple” but certainly simpler.

Weight loss can be a great challenge for many despite the fact there is so much information about the topic. From treatments to supplements to ice baths and 1001 things in between, there are seemingly infinite numbers of methods to lose weight. Despite that, some 41% of adults (according to the CDC) are obese, an increase of 10% over the past decade. And increasing.

To add another supplement or “quick treatment” to the mix clearly is not working. Perhaps it is not always what we are eating but HOW we are eating. Here are a half dozen methods which can in fact, improve digestion, absorption and ultimately lead to permanent fat loss.

1. Serve Smaller Portions
   One of the easiest ways to reduce your intake is by simply serving smaller portions.Studies show that we tend to eat more when we’re given more. Use smaller plates, bowls, or glasses to trick your brain into thinking you’re eating a full meal, even if you’re consuming fewer calories.
2. Eat Without Distractions
   Emphasizes the importance of mindful eating. When we eat while distracted—watching TV, working, or scrolling through our phones—we’re more likely to overeat. Focus on the food in front of you, savoring each bite. This helps you recognize when you’re full and prevents overeating.
3. Avoid Eating from Large Packages
   Large containers, like family-sized bags of chips or cereal boxes, can encourage mindless overeating. Instead, portion out your snacks into smaller bowls or containers. This makes it easier to control how much you consume and limits the temptation to go back for more.
4. Use the “Pre-Commitment” Strategy
   Decide in advance how much to eat at a party or restaurant. Having a predetermined plan reduces impulsive eating and can help you stick to healthier choices.
5. Keep Unhealthy Foods Out of Sight
   Research from Mindless Eating shows that we eat more of the foods we can see. Keep unhealthy snacks out of view or in less accessible areas of your kitchen. Instead, make healthier options like fruits and veggies more visible and easily reachable.
6. Slow Down and Take Breaks
   Eating too quickly can lead to overeating because our brain doesn’t have enough time to register fullness. It is recommended taking breaks while eating, putting down your utensils between bites, and eating slowly. This helps give your body time to signal when it’s satisfied.

By being mindful of these simple changes, you can significantly reduce your food intake without feeling deprived, leading to healthier habits in the long run.