1) Stop Finishing Everything You Eat
This might feel uncomfortable at first, but it’s one of the simplest and most effective changes you can make. Most of us were raised to clear our plates, whether we’re hungry or not, but this habit leads to eating more than we need. Start leaving a small portion of your meal uneaten, even if just the tiniest of bites at first.
The aim isn’t to waste food but to retrain your brain to stop eating when you’re satisfied, not stuffed. If leftovers bother you, save them for later. Think of this as practicing portion control without needing to weigh or measure everything.
2) Cut Every Meal in Half and Eat More Regularly
Most people’s portions have grown too large as there is a tendency for food amounts to increase over the months and years. This process has also been exacerbated by people using time restricted eating practices, e.g. intermittent fasting.
Cutting your meals in half can be a real game changer. Instead of eating a giant bowl of pasta for lunch at 12, take that exact same meal and eat half at 12 and the other half 2 or 3 hours later. This will retrain portion size within just a few days and you will usually eat less overall thereafter. It is also good at replacing your snacking as by the time you would normally grab something you will just be eating the second half of your meal.
3) Change Your Water Intake
There are two simple water hacks you can try, the first is to drink water before a meal but not during it. Drinking a glass of water 10–15 minutes before eating can help fill you up, making you less likely to overeat. If you avoid drinking water while eating it slows down your eating pace, helping you tune into your body’s hunger signals more effectively.
The second would be to switch up your daily water goal. You may remember how I found drinking less water considerably reduced my hunger. I have talked about this in the Six Types of Hunger article previously.
If you’re drinking less than 2.5L of water a day, aim to increase it. Staying hydrated helps with energy, digestion, and overall hunger control. However, if you’re already drinking a lot of water, try cutting back to less than 2 or 2.5 litres. Overhydration can trigger hunger signals, which leads to unnecessary eating.
4) Stop Deciding What To Eat On The Fly
Most bad eating habits come from making food choices in the moment based on how you feel—whether that’s stress, boredom, or cravings. The easiest way to stop this is to plan what you’ll eat next while you’re still eating your current meal.
For example, if you’re having breakfast, decide what lunch will be. By taking the guesswork out, you eliminate those moments of indecision that often lead to grabbing convenience food or junk. Planning ahead puts you in control of your choices and reduces the risk of overindulgence.
What Does This Mean For You
These four tweaks are simple, manageable, and don’t require a complete overhaul of your routine. They work because they build on small, intentional changes that compound over time. If you start now, you’ll enter the Christmas season in better shape—both physically and mentally.
Most importantly, these actions create habits that can carry through the holidays and into the new year. You’ll feel more in control, less stressed about food, and ready to tackle your goals in 2025. Remember, big results don’t need big sacrifices—start small, and the rest will follow.
Which one or two actions will you pick to implement?
Photo – Battersea power station and it’s festivities and a distant view of winter wonderland in Hyde park.
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