Eat only when hungry. Babies have it all figured out – have you ever tried to feed a baby when they are not hungry? They know when to quit eating but somewhere along the line we lost that!
Increase your water intake. Drinking 6 to 8 glasses of water daily can help to curb your appetite for sugary drinks and sodas and keep you feeling full between meals. Some people claim they don’t like the taste of water, but once you get yourself used to drinking water, you’ll develop a preference for it over those sugary drinks. Add lemon, strawberries or cucumber slices to water for a nice refreshing drink.
Reduce your portion sizes. When making pasta, don’t mix the noodles in with the sauce. Have half a chicken breast and increase your vegetables. Place a smaller portion of pasta on your plate and add a bigger salad. When dining out, order an appetizer portion, half portion, or kid’s portion. If you order a full meal, ask for a box when they bring you the meal. Place half of it in the box so you are not tempted to keep eating. You can also ask the waiter to halve your portion in the kitchen, putting one half in a to-go container that does not arrive at your table until after you’ve paid the bill.
Fill up with fruits and vegetables. Eat extra portions with your meals. Add an apple, blueberries and other fruit to your breakfast cereal or finish off the meal with an apple, pear or other fruit of your choice.. Have extra vegetables with your meals and skip the white potatoes. You may choose either raw vegetables in the form of a salad, or you may have cooked vegetables such as corn, spinach, green beans, etc. You should leave the table feeling satisfied, but not stuffed. Vegetables contain important vitamins and minerals and cooperate with your body to help you lose weight.
Eat smaller meals more frequently during the day. It has been found that eating smaller meals can help you control your appetite more than eating three large meals. Eating smaller meals does not mean snacking on unhealthy foods in between your main meals. It means eating healthy, nutritious foods such as fruits and vegetables. Other ideas include a slice of sprouted grain bread with peanut or almond butter, a cup of cottage cheese topped with some tomatoes slices, apple slices or celery stalks with peanut butter, or a handful of healthy raw nuts.
Make snacking healthy. When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package.
Crack some nuts. In a recent study by Eastern Illinois University, participants who were given shelled pistachios consumed 211 calories while those who had the in-shell variety consumed only 125 calories in the same sitting.
Increase your activity level. You don’t have to buy a gym membership in order to increase your activity level. Take 20 minutes ever day and take a walk with the kids, walk the dog, or stroll around the office or mall. If you are going to the supermarket, park as far as you can from the store entrance.
Read more quick tips on losing weight here.