Let’s talk about something that might not be the sexiest topic in the health world but is absolutely critical if you’re trying to lose weight: awareness of how much you’re eating.

I know, I know—counting calories or even just paying attention to portion sizes can feel like a chore. But here’s the thing: most of us are terrible at estimating how much we’re actually eating. And I mean really terrible.

Here’s a wild stat: studies show that people underestimate their calorie intake by as much as 20-50%.

Yep, you read that right. When researchers compared what people thought they ate to what they actually ate, the gap was shocking.

One study published in the Annals of Internal Medicine found that even dietitians—yes, the pros—underestimated their calorie intake by about 10%. If the experts can’t get it right, what hope do the rest of us have?

And it’s not just about calories. It’s about the sheer quantity of food. We live in a world where portion sizes have ballooned over the last few decades.

The average restaurant meal today is four times larger than it was in the 1950s. And our plates? They’ve grown by 36% since the 1960s. Bigger plates = bigger portions = more food consumed without even realizing it.

Here’s the kicker: our brains are sneaky little things. They’re wired to take the path of least resistance, which means if food is in front of us, we’ll eat it. And we’ll often eat it mindlessly. Ever sat down with a bag of chips and suddenly realized you’ve polished off the whole thing? Yeah, that’s what I’m talking about.

So, what’s the solution? Awareness.

You don’t have to become a calorie-counting robot (unless that’s your thing, no judgment here). But you do need to start paying attention.

Here are a few simple ways to build that awareness:

1. Track your food for a week. Use an app, a journal, or even just take photos of your meals. You don’t have to do it forever, but it’s a great way to get a reality check on how much you’re eating.
2. Downsize your dishes. Swap out your dinner plates for salad plates. Research shows that people eat 22% less when they use smaller plates. It’s a mind trick that actually works.
3. Slow down and savor. It takes about 20 minutes for your brain to register that you’re full. If you’re inhaling your food, you’re likely to overeat before your body even has a chance to say, “Hey, we’re good here.”
4. Check in with your hunger. Before you eat, ask yourself: Am I actually hungry, or am I bored/stressed/tired? So much of our eating happens out of habit or emotion, not true hunger. A good test to see if you're really hungry is to drink a big glass of water and wait 10-15 minutes. If you're still hungry after that, go ahead and eat.

The bottom line? You can’t change what you’re not aware of. And when it comes to weight loss, awareness is your secret weapon.

It’s not about perfection—it’s about progress. Small, consistent changes add up to big results over time.

So, this week, I challenge you to pay attention. Notice how much you’re eating, how fast you’re eating, and why you’re eating.

You might be surprised at what you discover.

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P.S. If you found this helpful, forward it to a friend who might need a little nudge toward awareness.