Include two fruits or vegetables in every meal or snack.
You'll feel fuller and cut back on calories from other foods.
Eat breakfast. You'll be less likely to overeat later in the
day.
Snack every four hours (try oranges, apples, pretzels, string
cheese).
Eat at regular intervals.
Know your portions:
1/2 cup of rice is the size of your fist;
25 grammes or an ounce of cheese is a large marble;
a 100 gramme or 3-ounce serving of meat is a deck of cards.
Divide your plate:
3/4 with vegetables, grains, beans and fruit; 1/4 with
extra-lean meat or low-fat dairy products.
Make room for cravings.
Have a biscuit now and then if you feel like it; just drop something else that
day.
Drink water regularly. A glass every hour or two will keep you
full.
Eat slowly.
Cut 100 calories a day (replace that chocolate bar with an
orange and banana) and lose half a kilogramme a month.
Buy pre-cut fruit and veggies: you'll
be more
likely to munch on them for a snack or make a salad for dinner.
Go for the less processed
food (potato versus chips,
whole-wheat bread over doughnuts.)
Don't eat on automatic pilot (i.e. tasting while cooking,
noshing from the serving bowl.)
Limit alcohol to special occasions. Not only is it
highly caloric,
it stimulates appetite and obliterates willpower.
Brush your teeth after eating.
Eat beans. Add a handful to salads and soups to curb hunger
pangs longer.
Sweeten with spice. Add spices like cinnamon and vanilla to
desserts versus sugar.
Try a new food each day. The flavour will save you from
dietary boredom (add mangos to a chicken dish, peppers and/or
relish to your sandwich, winter
pears to a salad.)
Go spicy . Get a hot flavour boost with chillies, salsa
and curry instead of overeating.
Don't even open the menu. Resist temptation by just ordering
the steamed veggies or something else low-fat like a grilled chicken salad or a soup and
salad combo.
Try an herbal supplement to help curb your appetite and give
you more energy.
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Go spicy . Get a hot flavour boost with chillies, salsa
and curry instead of overeating.