Tips For Eating Less

“Completely cut sugars and starches out of your diet. It’s easier to say no to that second piece of bread or French fry if you didn’t have the first one. You’ll also have fewer food cravings.

· Shore up on fiber—it promotes satiety so you’ll eat less. I recommend a quarter cup of freshly ground flaxseed daily, stirred into water or a smoothie or sprinkled on salads or soups.

· Have smaller, more frequent meals. Instead of gorging on three massive meals per day, eat five or six mini-meals.

· Make sure all your meals and snacks include protein. Aim for 3-4 ounces of chicken, turkey, tofu, or other lean protein. Even though you’ll eat more often, you’ll take in fewer calories.

· Drink plenty of water. Thirst and hunger are similar sensations, so drink up the next time hunger strikes—you may just be thirsty. Drinking water also fills you up and, believe it or not, burns calories.

· Eat an apple 15 minutes before lunch. Researchers have found that this cuts caloric intake by nearly 200 calories.

· Use smaller plates to keep portions under control. We tend to fill up our plates, regardless of size, and then eat everything we’ve piled on.

· Split an entrée when dining out, or get a doggie bag for half of your meal before you start eating.

· Avoid temptation by asking your waiter to skip the bread basket, chips, or other starchy ‘starters’ at your table.

· Keep xylitol-sweetened mints or gum on hand. They satisfy the need for something sweet and keep your mouth busy until your next meal.

· Enjoy one small piece of rich, dark chocolate when you feel you just have to have a treat.

· Record everything you eat in a food journal. This forces you to be honest with yourself and lets you see where improvements must be made.

· Look into a meal-delivery service if you don’t have the time or know-how to prepare good-for-fare.”