Drink a glass of water before you dive in to a calorie-laden snack. Sometimes thirst can be confused with hunger, so if you drink water first you may feel less hungry. Herbal tea (unsweetened) and flavored sparking water are good options if you’re craving more than plain water.
After dinner is the most common time to indulge in mindless eating. Sitting in front of the TV, you don’t pay attention to the number of calories you consume. Try forbidding nighttime snacking, or plan for a low-calorie snack (such as half a cup of lowfat ice cream or a 100-calorie pack of cookies) at a certain time.
Moderation is the key to enjoying rich foods. You don’t have to eliminate them completely, but you can try buying only a small portion of candy instead of a bag or buying one fresh bakery cookie rather than a full box.
It’s hard to cut calories when you’re always hungry. People who eat four to five small meals a day report less hunger and are better equipped to control their weight. Divide your daily food consumption into small meals and snacks and spread them throughout the day. Try to eat more, earlier; make dinner the last time you eat in the day.
Protein is more satisfying than carbohydrates or fats, plus, it keeps you feeling full for a longer time. Protein is also important for maintenance of muscle mass. Choose healthy proteins such as lean meats, seafood, egg whites, soy, nuts, beans, or yogurt and lowfat dairy products.
Flavorful foods can also help you feel satisfied and full. You may not eat as much if the food is full of flavor. Spices or chilies can help season your food, or try eating a red-hot fireball candy if you’re craving a sweet.
Stock up your kitchen with healthy snacks and ingredients in advance. If you know you have the makings of a quick, healthy meal at home, you can avoid the fast-food line. Some good staples to keep on hand include whole-grain pasta and breads, frozen vegetables, lowfat cheese, canned beans and tomatoes, salad greens, and pre-cooked chicken breasts.
Ordering children’s portions in restaurants is a popular way to keep consumption to a reasonable level. Using smaller plates to make your portions appear bigger is a similar tactic. You’re more likely to feel satisfied when your plate looks full.
Swapping one portion of starch (about a cup) for vegetables saves about 100-200 calories. Doing this for a year can lead to a full drop in dress or pants size.
Skipping breakfast is a bad idea for those seeking to lose weight. Some studies show that skipping breakfast makes weight loss more difficult, since it leads to hunger and potential overeating later on in the day. Healthy breakfast choices include high-fiber grain cereals, lowfat milk and dairy products, and fruit.