How to Train Your Brain to Eat Less

Check out these healthy eating habits that help you eat less.

by Amanda Roberts

The human body, lead by the ever-powerful brain, goes through a number of automatic functions on a daily basis. The need for nourishment is an inherent one but this does not mean we do not have any control over what and how much we eat. By learning how to train the brain to eat less, it is possible to say goodbye to unhealthy eating and return to healthy habits. The brain can be trained in such regards but you will have to be persistent and not give up. And, as a great man once said, when you eat better, you feel better.

Re-discover Mindful Eating

We have grown accustomed to eating on the run and often in excessive quantities. Our hectic lifestyles are causing us to eat without paying attention to the food, seeking out meals that offer instant gratification. It has become common to eat your dinner in front of the TV, to have your breakfast while perusing the latest posts on social media and such. All of these habits are making us eat more than it is necessary, with the quality of the food becoming one of the things we fail to take into consideration.

The solution of how to train your brain to eat less is to take a step back and re-discover mindful eating. We need to eat in accordance with what the body needs. We have to analyze ourselves and decide whether we are actually hungry or just bored. Food should never be used to cover up negative emotions. By becoming aware about our tendencies, we can eat less and better. Thus, we will break the negative pattern and return to a healthy lifestyle.

Keep Temptations at a Safe Distance

Remember the sensation you get when you are bored? You want to munch on something, no matter if it is sweet or salty. This is emotional eating and it can do a lot of damage in the long run. A good solution is to avoid temptations and train your brain to opt for healthy choices instead. You have to clean your house and remove all unhealthy foods at once; otherwise, you will be just as tempted to eat them. The same goes for your workplace, as the job-related stress can cause a fake hungry sensation.

Organize your kitchen and include as many healthy snacks as it is possible. You should go shopping once a week and only with a well-prepared list accompanying you. Before leaving for grocery shopping, eat a hearty meal, prepared from fresh ingredients. This will keep you full while doing your shopping and, thus, you will avoid giving into temptations. It is also essential not to starve yourself, in the hope that you will eat less. This will only place the brain in survival mode, forcing many to eat unhealthy foods and in excessive quantities as well. Survival mode can also trigger the body to hold on tight to the fat you have for energy, which is the opposite of what you want to happen. This is why eating good amounts of quality food can help you lose weight faster than starving yourself.

Add Healthy Supplements

Picture of HealthForce Vitamineral Earth on a background of roots and herbs.In a world that pays less and less attention to healthy eating, it can be difficult to be the one who fights against the current. You can support your general well-being by taking natural supplements. For example, you can take Vitamineral Earth from Nourishing World, a powdered supplement that is rich in nutrients and other beneficial substances (omega-3 essential fatty acids, soluble fiber, antioxidants, phytonutrients and detoxifying herbs).

Viktamineral Green has been found to support the healthy functioning of the immune system. It can also help regulate blood sugar levels, preventing you from giving into temptations and reducing the risk of unhealthy cravings. This powdered supplement can easily be integrated into meals, having a detoxifying effect and stimulating the digestion.

Picture of Catie's Whole Food Magnesium on a background of foods rich in naturally occurring magnesium.Each supplement has a different purpose but many of them can help you keep your appetite in check. For example, did you know that magnesium deficiency is often associated with carb cravings? In order to counteract such problems, you can try Catie’s Whole Plant Food Magnesium to help keep any unhealthy cravings at a safe distance. Catie’s Magnesium can also help regulate the blood pressure, ensure healthy muscle function and prevent blood sugar crashes, and helps many people sleep better.

Meal Planning

You might say that you are too busy to plan your meals but, considering the alternative, you should definitely find the time. When you have an entire week of cooking planned, temptations will no longer be so appealing. If you are planning on going out to a restaurant, check out the menu in advance and make sure you are opting for healthy choices as well. Pay attention to the ingredients used and especially to starters, as these are often high in calories. Avoid overeating, even if it includes only healthy choices; moderation is the key, as the brain will learn how to respond to the change of amounts and kinds of food consumed.

Portion Size

Picture of woman eating a large ice cream dessert while playing on her phone.Fast food chains draw us with tasty meals. They make matters worse by supersizing everything, causing us to eat more than it is necessary. Unfortunately, at home, we follow the same tendency, filling our plates to the brim. A good way to change your mindset with regard to eating is by reducing the portion size. You can trick your brain by choosing a smaller plate and filling it to your pleasure. It has also been determined that, by using eating utensils in a smaller size, you will eat less. Practice portion control and you will no doubt see positive results. Don’t starve yourself, and don’t overeat. As stated before, moderation is key.

Drink Water Before a Meal

Closeup of a refreshing glass of water on a white backgroundResearch suggests that drinking at least 8 oz of water right before a meal can help you feel more full so you eat less. Drinking one half to one oz of water per your body weight is the recommended amount required daily and is excellent for overall health and wellness. As much as 75% of the US  population suffers from dehydration and doesn’t realize it. Drinking adequate amounts of water is beneficial for digestion, metablosm,  elimination and more. Drinking 8 to 12 oz of water right before you eat may help you eat less and gets you that much closer to your daily requirement of water.

Leave the Table While Still Hungry

In the old days, it was often said that you should get up from the table while still hungry. This is just as true today and it stands as testimony to why moderate eating is a great way to stay healthy. You should never eat until you can no longer breathe; this will have a negative impact on leptin, the hunger hormone. If the leptin mechanism no longer functions, the brain will not transmit the satiety sensation to the body and you will end up eating more than you were supposed. Again, don’t starve yourself, but retrain your brain to stop eating before you’re stuffed.

A Final Note

It is possible to learn how to train your brain to eat less, thus being able to maintain a better state of health. Follow the recommendations included in this article and return to mindful eating. Avoid giving into temptations, plan your meals in advance and do not shop on an empty stomach. Choose wholesome foods, drink lots of water and support a healthy diet with nutrient-dense supplements, as these can have a positive impact on your general well-being.


Author bio: Amanda Roberts is an authors most noted for her writing for Nutrition Inspector. Her favorite topics include health, nutrition and fitness because she wants to help people live a healthier lifestyle. Follow her on Facebook.



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