Eat smaller portions they tell us, but we’re men, we get ridiculously hungry. Some days we just want to tuck into steak after steak until we can’t physically walk.

It’s always been a very masculine thing to do, eat the most food. This is why programs like Man VS Food and eating competitions are glorified all around the world.

It’s hardest for those men who are highly active due to their increased appetite. Yes they’re allowed to eat more, but we’re all still encouraged to show some level of control and discipline.

So how do you do it? How do you eat less and actually enjoy your smaller portions?



We live in a world of speed, everything is getting quicker, everything is encouraged to get quicker and if we don’t get quicker, then we fall behind.

Sadly this has entered into our meal times. People always focus on the main meal of the day as the benchmark for how we eat, but this meal differs from the rest and provides irregular information.

Excluding your main meal at 5-8pm with the family, how quickly do you eat your food? You see a lot of people may sit down as a family and eat at a good pace, but this only occurs once per day.

I remember watching my Dad eat his cereal in the mornings. He would get through a bowl of porridge in less than 30 seconds with one spoonful following the next like a well oiled machine.

We all use to laugh about it as he charged out the door with porridge still around his mouth, it became a family joke.

But this feature isn’t uncommon. Many people eat as quickly as they can because they see food as an inconvenience that has to be addressed before they can get back to work or a busy life.

Consequently you can catch these people forcing down entire meals in less than a minute or two. I’ve seen people shove entire sandwiches into their mouths so that they can have their hands free to do other things like drive.


It’s reported that women in Argentina have some of the worst cravings and dietary habits, yet women in Argentina are well known for their attractiveness and figures.

After many research parties made the journey to Argentina, they eventually found that this was due to the speed at which these women were eating.

They may have been eating shortcakes for breakfast which goes against every rule in the dietary book, but because they sat down for an hour talking with family and friends whilst doing it, they consumed manageable amounts that filled them up and prevented snacking later in the day.


A link to the points made above is chewing. Many people don’t chew their food. Again it’s all about speed and desire. The desire that the next mouthful is there ready to be eaten making the current one less appealing.

You have to treat each mouthful like you’re a professional food taster. In the UK, US and other developed parts of the world, food is something that has to be consumed, like a chore. They enjoy the taste, but they’re constantly wanting the next one and the next one.

It’s like a kid at Xmas. They see the big present, open it, but then see another present and another and another. This goes on until everything has been opened, then they look disappointed that it’s all over.

This is how people from financially driven parts of the world eat like the UK and US.

In places like Greece, Italy and Spain, families and friends will all sit around the table together and communicate whilst they eat. This is also something that financially driven parts of the world don’t do. Food is crammed inside of us because the TV show we love is about to start, or you’ve got work in half an hour and traffic is bad.

If you’re not chewing your food then you’re not breaking it down, you’re not releasing the necessary enzymes which tell your body that you’ve eaten.

I’m Full

Without this happening, the body doesn’t recognize that it’s full and wants more food.

The slower you eat, the more you chew and the more you socialize during your eating time, of course the longer your meal will last.

This gives the body time to adapt and come to the conclusion that you’ve eaten enough already.

People cram their food down in less than a minute, then stand up and say, “I’m still hungry”. But what did you expect? The food is barely beyond your throat and your demanding more!

Then these people grab snacks to compensate, only to be hit by a wave of fullness around 30 minutes later when the body realizes how much food its taken on in such a short space of time.

The Solution

In order to make small portions feel like a substantial meal, you need to eat in social environments so that you have something else to do other than pack your face with food. We’re also more conscious about the way we eat in social environments.

You need to eat slower and chew more.

Once you do this, you’ll be surprised at how long a small plate of food takes to eat. Sometimes I look down at my plate and feel pretty disappointed at the amount. But 15 minutes later I’m feeling kind of full and there’s still plenty left.

Take time to enjoy your food, food is a delicacy, and something that should be appreciated. Food has become so accessible in the modern era that we no longer remember what it was like to go without.

We now treat our food like brushing our teeth, it’s not something we’d want to be doing, but we know we have to. Next time you go to eat, give yourself plenty of time, relax, think Italian. Sit back, chew, take the world in and use your taste-buds once again.

Turning small portions into large portions is easy, however we’ve all got into the habit of appreciating what’s on TV, and the food is merely our secondary focus. This method will also help you lose fat which is a fantastic bonus along the way.