Tip 1#: Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn’t cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea.
Tip 2#: Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your healthy eating off course. 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.
Tip 3#: Instead of cutting out your favorite foods altogether, choose to be a smart shopper. Have a plan before you enter the grocery store. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods — the key is moderation and sticking to your plan. If this doesn’t work for you then you have deeper issues to address for attaining healthy eating.
Tip No. 4: Enjoy your favorite foods. If you eat fewer calories than you burn, you’ll lose unwanted & unhealthy weight. But when you’re hungry all the time, eating fewer calories can be a challenge. “Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,” says obesity researcher Rebecca Reeves, Dr, PH, RD. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day — dinner should be the last time you eat. Yet having a protein snack of frozen yogurt before bedtime can keep your blood sugar balanced throughout the night. You then wake up feeling more rested and energized. Protein is the ultimate fill-me-up food — it’s more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like lean meat, yogurt, cheese, nuts, or beans into your meals and snacks.
Tip 5#: Eat protein at every meal. Add spices or chiles to your food for a flavor boost that can help you feel satisfied. “Food that is loaded with flavor will stimulate your taste buds and be more satisfying, so you won’t eat as much,” says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red-hot fireball candy. It’s sweet, spicy, and low in calories.
Tip 6#: Spice it up. Imagine smelling mouth watering rosemary or ….. you name the spice you would love to learn to use on ready-to-eat snacks. Having ready-to-eat snacks and meals-in-minutes on hand sets you up for success. You’ll be less likely to hit the drive-through or call in a pizza order if you can throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, almond or soya cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.
Tips 7#:Ordering a child-size entree is a great way to have reasonable portions. This has become such a popular trend that most servers won’t bat an eye when you order off the kids’ menu. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too. Plus chewing your food at least ten times before swallowing can be a mindful technique for success and your stomach will function at its best.
Tip 8#: Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. “You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables,” says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Tip 9#: Swap a cup of pasta for a cup of herbal vegetables. Since vegetables are amazingly healthy for you why not learn to add them to your food plan? Herbs and garlic, onions or even a pesto sauce can jazz up fresh veggies to tempt any palette.