No. 1: Drink plenty of water
People sometimes confuse thirst with hunger. So you
can end up eating extra calories when an ice-cold glass of water is
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No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it,
because at the same time you are meeting your fiber goals and feeling
more satisfied from the volume of food,"
You're also less likely to overeat because fruits
and vegetables displace fat in the diet. And that's not to mention the
health benefits of fruits and vegetables. More than 200 studies have
documented the disease-preventing qualities of phytochemicals found in
produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body's way of telling you that you
need fuel, so when a craving doesn't come from hunger, eating will never
satisfy it," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in
front of the television is an example of eating amnesia, where you
mindlessly eat without being hungry, but out of habit," says American
Dietetic Association spokesperson Malena Perdomo, RD.
Either close down the kitchen after a certain hour,
or allow yourself a low-calorie snack, like a 100-calorie pack of
cookies or a half-cup scoop of low-fat ice cream. Once you find that
you're usually satisfied with the low-cal snack, try a cup of
zero-calorie tea, suggests Perdomo.
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