1. After Breakfast, Make Water Your Primary Drink
Breakfast,
go ahead and drink orange juice. But the rest of the day, focus on water instead of soda or
juice. You probably know that sweetened drinks are very-high in calories. May
be you do not know that despite of the calories, sugary drinks don’t trigger a
sense of fullness the way food does, according to several studies. So you just
keep drinking and eating.
2. Treat High-Calorie Foods As Crown Jewels
Another
than topping a bowl of ice cream with a few berries, so much better top a bowl
of berries with a spoonful of ice cream. Cut down on the chips by pairing each
bite with lots of chunky, filling, fresh salsa. Balance a little cheese with a
lot of salad. Don’t eat a whole steak
with veggies on the side; put a few strips of grilled steak on top of a mound
of vegetables.
3. Eat Five or Six Small Meals A Day
In
South African study found that when men ate parts of their morning meal at
hourly intervals, they consumed almost 30 percent fewer calories at lunch than
when they ate the same amount of food at one time. Other studies show that
despite eating the same number of calories distributed this way, your body
releases less insulin, which keeps blood sugar balance steady and helps reduce hunger.
4. Serve Raw Foods At Every Meal
Fruits
or Vegetables, that is. Apples, Peaches, Oranges, Carrots, Celery, Radishes,
Cauliflower or even snap peas are suitable at every meal. Put a plate in the
middle of the table, and make it a rule that the meal isn’t over until the
plate is empty. They’re awesomely healthy,
filling, and must take the place of higher-calorie cooked foods.
5. Pick A Place To Eat And Stick To It
That
means no food in front of the
television, or while reading in the den, or in your bedroom.
Designate one chair at your kitchen table as the only place you will eat, and force
yourself to only eat there while at home, whether it’s meals or snacks. We’re
not sure when the entire house became an eating zone, but by restricting
yourself to one eating spot, you will greatly reducing mindless noshing.
6. Downsize Your Dinner Plates
Studies
find that the more food in front of you, the more you’ll eat
– regardless of how hungry you are. So instead of using large dinner
plates, serve your main course on salad plates. The same goes for liquids.
Instead of 16-ounce glasses and oversized coffee mugs, return to the old days
of 8-ounce glasses and 6-ounce coffee cups.
7. Don’t Stock Splurge Food
Leave
kind of this food cake, ice cream, potato chips, buttered bagels, and other high-calorie splurges
for the occasional opportunity away from home. If you buy a carton of ice cream
for your home, you’ll quickly eat a carton of ice cream. Why even to be tempted
for those kind of foods?
8. Avoid White Foods
Is
there a scientific legitimacy to lower-carb diets? Yes, here it is large
amounts of simple carbohydrates from white flour and added sugar can wreak
havoc on your blood sugar and lead to weight gain. But you shouldn’t toss out
the baby with the bathwater. While avoiding sugar, white rice, and white flour,
you should eat plenty of whole grain breads and brown rice. One
Harvard study of 74,000 women found that those who ate more than two daily
servings of whole grains were 49 percent less likely to be overweight than
those who ate the white stuff.
9. Have Salad or Soup At Every Meal
A
body of research just found out that eating water-rich foods
such as zucchini, tomatoes, and cucumbers during meals reduces your overall
calorie consumption. Other water-rich foods include soups and salads, just be
sure that the soup is clear and not creamy. You won’t get the same benefits by
just drinking your water, though. Because the body processes hunger and thirst
through different mechanisms, it simply doesn’t register a sense of fullness
with water (or soda, tea, coffee, or juice).
10. Bulk Up Meals With Veggies
We
can eat twice as much pasta salad loaded with veggies like tomatoes, broccoli,
and carrots for the same calories as a pasta salad sporting just
mayonnaise. Same goes for stir-fries. And add vegetables
to make a fluffier, more satisfying omelet without having to increase the
number of eggs.
11. Serve Your Meals Restaurant Style
That
means putting food on plates while in the kitchen,
rather than serving food family style (in bowls and platters on the table).
Even better: put away the leftovers before sitting down to eat. That way, when
your plate is empty, you’re finished. No food to grab from the table, or even
from the stove.
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