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People don’t realize how much they eat in a day, especially if they are eating three meals. Our bodies are used to our old ways of being hunters and gatherers, foraging for food and eating in small doses. They just haven’t evolved to be able to handle these huge meals we enjoy today. This article will help you reduce your food intake so that you can lose weight permanently.

The first step is to start keeping a diet diary. This will help you figure out how much you are eating, when you eat it and whether or not it is the high quality food you should be ingesting. You can also discuss how you feel before you eat, as you eat the food and once you are done. All of this information will help you determine which changes you need to make.

The next step is to talk to your doctor about what you should be eating. He can either give you the information himself or refer you to a nutritionist. They can look at your diet diary and calculate how many calories you actually need based on your level of exercise, body type and age. Then you can start to alter your food intake to ensure you are reaching that level and not going too far above it.

Now you need to make the right food choices so that the calories you get are the right ones. For example, you can choose to eat a bag of potato chips, or instead enjoy an entire serving of fruit salad. The potato chips only offer low quality fats and huge sodium levels, while the fruit salad also offers nutrients you need and fruit sugar your body can digest easily, and don’t forget the fiber. Healthy caloric choices will help you lose weight quickly.

Now you have to start breaking your meals up. The goal is to eat six times a day, obviously with each meal including a smaller portion. Figure out what you can eat that you will enjoy from the following groups: lean proteins, whole grains, vegetables, fruit and legumes. Focus on these choices and create a diet plan for the week. Prepare your grocery list, buy what you need and then have the food ready when the time comes to eat it. That will ensure you don’t get lazy and buy junk food instead.

The best way to feel full is to eat very slowly. Take a small bite, chew well and truly think about what you taste. Enjoy each morsel as you roll it around on your tongue. Pick out each flavor you taste in your mind and think about what it might be. For example, if you are eating salad with dressing, notice the crisp lettuce and each ingredient of the dressing.

Permanent weight loss will be yours as long as you implement the information you have just read. All it takes is a bit of determination, some will power and the knowledge you now have. Take all your gumption and start losing weight today.

We have not received any compensation for writing this post. We have no material connection to the brands, products, or services that we have mentioned.