How To Eat Less & Exercise Better Portion Control

Jocelyn Chen

Reviewed by Dr. Drew Sutton, MD
How to Eat Less
By opting for intelligent food selections and embracing healthier eating practices, you can attain your weight loss targets without jeopardizing your general health and well-being. Photo: Shutterstock & Team Design

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Navigating today’s fast-moving world can make maintaining a healthy lifestyle feel like an uphill battle. A crucial element of a well-balanced diet is learning how to eat less while embracing conscious eating. In this informative blog post, we will uncover useful tactics for reducing food intake and enhancing portion management, including how to eat less sugar. 

Supported by expert advice, our suggestions will not only enable you to make knowledgeable choices about food quantities but also assist you in cultivating long-lasting eating habits that promote overall health and wellness. Join us in discovering the principles of portion control and equip yourself with practical guidance to transform your connection with food, fostering a more health-conscious and mindful way of life.

Eat Less But Gain More Healthfully

In the pursuit of gaining or losing weight healthfully, many individuals assume that the sole path is to drastically eat less hence reducing calorie intake and forsaking cherished meals. This method, however, can backfire, as it frequently results in a sense of deprivation and ultimately derails weight loss objectives. The secret to triumphant weight reduction lies in learning how to eat less calories while enhancing overall health. 

By opting for intelligent food selections and embracing healthier eating practices, you can attain your weight loss targets without jeopardizing your general health and well-being. In this segment, we will discuss strategies for eating less calories while reaping greater health benefits, enabling you to realize your weight loss aspirations in a viable and health-conscious manner.

Tips for Eating Less to Lose Weight

How to Eat Less

In the following segment, we will present a collection of actionable suggestions aimed at assisting you in eating less and achieving weight loss success. These straightforward strategies are simple to incorporate into your daily routine and can greatly impact your progress toward a healthier weight. 

Without further ado, let’s explore these tips!

Increase the Veggies on Your Plate

Incorporating a higher quantity of vegetables into your dishes can help you eat less calories while maintaining satiety. Vegetables, being low in calories but rich in fiber, contribute to prolonged fullness and provide essential nutrients and vitamins for overall well-being1.

Introduce a diverse range of vibrant veggies to your meals, such as spinach, kale, broccoli, carrots, and bell peppers. Explore new recipes and culinary techniques to make vegetables more appealing and tasty.

Drink More Water

Consuming water prior to and during meals aids in eating less sugar and minimizing caloric consumption. Water promotes satiety and diminishes hunger, resulting in decreased snacking and overindulgence2. Strive to drink a minimum of eight glasses of water daily, and consider replacing sugary beverages with water or other low-calorie alternatives. 

Enhance your water’s flavor by adding fruit slices, herbs, or citrus juices for a revitalizing and nutritious drink.

Use Smaller Plates

Utilizing smaller dishware can assist in limiting food intake without causing feelings of deprivation. Smaller plates make portions seem larger, which can deceive the brain into believing you’re consuming more than you actually are3. This can result in eating less calories hence supporting your weight loss objectives. Moreover, using smaller utensils and eating at a leisurely pace can further improve your portion control endeavors.

Mindful Eating

Conscious eating involves concentrating on your food and the act of eating it, free from distractions4. By practicing conscious eating, you can savor each bite, delight in the flavors, and discern when you’re satiated. 

Using this approach can not only teach you how to eat less overall while preventing overeating, and promoting improved eating habits. To partake in conscious eating, strive to eat without diversions like television or smartphones, chew your food deliberately, and remain attentive to your body’s signals.

Adopting Healthy Habits

Incorporating regular exercise, sufficient rest, and stress management techniques are crucial components of a healthy lifestyle that can support eating less and effective weight loss. 

These practices can enhance your metabolism, diminish cravings, and help you reach your weight reduction targets. Introducing multiple and straightforward yet impactful wellness habits that can assist you in eating less calories while improving your overall well-being.

Planning and Preparing Meals

Organizing and prepping meals ahead of time can contribute to eating less and managing portion sizes5. This approach enables you to opt for healthier alternatives, circumvent impulsive eating, and conserve both time and resources. 

Educate yourself on the kinds of techniques you can use for planning and preparing meals that are nutritious, enjoyable, and fulfilling.

Finding Support and Accountability

Securing a support network and maintaining accountability are essential for accomplishing your weight reduction objectives. Participating in a support group, collaborating with a coach, or teaming up with a friend or relative can offer motivation, reassurance, and a sense of responsibility when trying to eat less calories. 

There are a lot of advantages to social reinforcement when trying to lose weight. So take advantage of your social group as well, people like your partner or your friends can be a great resource because they are always around you. 

Train Yourself to Avoid Food Cravings

How to Eat Less

Food cravings can pose a significant challenge in the quest to eat less. Various factors, such as stress, emotions, and external stimuli, can trigger these cravings. Nevertheless, employing appropriate techniques and adopting a constructive mindset can help you overcome food cravings and opt for healthier alternatives. 

Efficient methods for mastering the art of curbing food cravings include identifying triggers, cultivating mindfulness, and establishing wholesome habits. By gaining control over your cravings, you can regulate your eating habits hence eating less calories and attaining your weight loss objectives.

Tips for Losing Weight

Embarking on a weight loss journey can be a daunting endeavor, but with the proper approach and mindset, it is attainable. In this segment, we will present practical advice and tactics for effective and sustainable weight loss.

These recommendations are easy to apply and can aid you in reaching your weight loss targets while maintaining a wholesome and well-balanced lifestyle. Whether you are initiating your weight loss journey or seeking ways to optimize your progress, continue reading to discover valuable guidance for successful weight reduction.

  • Consume a nutritious and balanced diet: A diet comprising whole foods such as fruits, vegetables, lean proteins, and whole grains can facilitate weight loss and enhance overall health. Aim to minimize processed foods, sugary beverages, and high-fat items.
  • Engage in regular physical activity: Consistent exercise can help burn calories, develop muscle, and accelerate metabolism. Aim to include at least 30 minutes of moderate-intensity exercise in your daily routine, such as power walking, biking, or swimming.
  • Maintain hydration: Sufficient water intake can promote hydration, curb cravings, and bolster weight loss endeavors. Strive to drink a minimum of eight glasses of water daily and consider eating fewer sugar-based drinks and replacing them with water or other low-calorie options.
  • Sleep adequately: Sufficient rest is crucial for both weight loss and general health. Sleep deprivation can result in hormonal imbalances that exacerbate appetite and cravings. Aim for seven to nine hours of sleep per night to support your weight reduction efforts.
  • Implement portion control: Regulating portion sizes can assist in consuming less and lowering caloric intake. Consider using smaller plates, measuring portion sizes, and heeding your body’s hunger and fullness cues. Through portion control, you can indulge in your favorite foods while still realizing your weight loss objectives.


Eating less and exercising better portion control can be a sustainable and effective way to achieve your weight loss goals and improve your overall health. By making simple changes to your diet and lifestyle, such as increasing your vegetable intake, drinking more water, using smaller plates, and practicing mindful eating, you can reduce your calorie intake and feel satisfied without feeling deprived. 

By incorporating these tips and strategies into your lifestyle, you can create healthy habits that support your overall well-being for years to come.

Frequently Asked Questions

Can eating less and exercising portion control still allow me to eat the foods I love?

Yes, eating less and exercising portion control do not mean giving up your favorite foods altogether. Instead, it’s about making smarter choices and paying attention to your body’s signals. You can still enjoy your favorite foods in moderation while reducing your overall calorie intake and portion sizes.

How can I reduce my food cravings?

Food cravings can be triggered by a variety of factors, such as stress, emotions, and environmental cues. To reduce your food cravings, you can try understanding your triggers, practicing mindfulness, developing healthy habits, and staying hydrated.

How can I practice portion control when eating out or at social events?

Practicing portion control can be challenging when eating out or at social events. To manage your portions in these situations, you can try sharing a meal, ordering smaller portions, or asking for a to-go container to save half of your meal for later.

Can exercise help with portion control and weight loss?

Yes, exercise can help with portion control and weight loss by burning calories, building muscle, and boosting metabolism. Additionally, regular exercise can reduce stress, improve mood, and support overall health and wellbeing. Try to incorporate at least 30 minutes of moderate exercise into your daily routine, such as brisk walking, cycling, or swimming.

+ 6 Sources

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  2. Bolton R, Heaton K, Burroughs L. The role of dietary fiber in satiety, glucose, and insulin: studies with fruit and fruit juice. The American journal of clinical nutrition. Published online 1981. doi:
  3. Vartanian LR, Reily NM, Spanos S, Herman CP, Polivy J. Self-reported overeating and attributions for food intake. Psychology & Health. 2017;32(4):483-492. doi:
  4. O’Reilly GA, Cook L, Spruijt-Metz D, Black DS. Mindfulness-based interventions for obesity-related eating behaviours: a literature review. Obesity reviews : an official journal of the International Association for the Study of Obesity. 2014;15(6):453-461. doi:
  5. Centers for Disease Control and Prevention. Planning Meals . CDC. Published 2020. Accessed May 12, 2023.
  6. NHS. 12 tips to help you lose weight. Published October 28, 2021. Accessed May 12, 2023.


Jocelyn is a biomedical engineer with extensive experience in stem cell and tissue engineering, computational biology, neurology, psychology, and fertility medicine. She also served as the Editor-In-Chief and other academic editorial roles in the Consilience Journal… See More