Friday, May 10, 2013

Tricks That Help You Eat Less Food and Lose More Weight

Do you always find yourselves falling into the trap of eating more food than you planned to?
Well,  here are some tips to help you eat less, reduce weight gain and speed up weight loss

Eat breakfast 

I understand that a lot of people including myself generally do not feel hungry in the morning but the saying that breakfast is the most important meal of the day is for good reason..

Studies show that people who eat breakfast have a lower BMI (body mass index) and consume fewer total calories each day than people who skip breakfast altogether.Eating breakfast allows you to feel less hungry throughout the day. Start Small

Enjoy every bite. 

Do you take time to smell flowers? 
How about taking time to enjoy every meal and snack you eat? 
Focusing on every bite can help you practice mindful eating, which has been shown to cut down on calorie intake. 
Slowing down between bites allows you to recognize your feelings of hunger and satiety so you have a chance to realize when you’ve had enough—then stop before you clean your plate and later regret it.

 Eating at a relaxed pace also means you'll chew your food more thoroughly, thus experiencing fewer digestive issues and less intestinal upset. This may take some practice.

Use smaller plates, cups and bowls.

Research has shown that when people use large bowls, plates and serving utensils, they serve themselves more and consume more food.

Eat from smaller salad plates and small bowls for daily use. Without even realizing it, you'll serve and eat less.
If your dinnerware is over-sized, it might be time for new dishes that won't dwarf your properly portioned meal

Pre-portion your foods. 

How often do you eat straight from the bag of crackers or chips? How is it possible to track your food or know how much you eat without measuring it? That's just one reason you should never eat directly from a box or bag that contains multiple servings of a food. Grab your measuring cups and a small bowl (see #2 above) to keep your calories in check. Why? Because it's easy to overeat when you're reaching into a bottomless bag of food. 
 So dish it up, put the rest away, and taste every bite (see #1 above).

Know your Food Weaknesses

We all have food weaknesses.
That food that you can't resist. The food you can't stop eating once you started. The food you have trouble saying no to, even if you're not hungry. The food you think about even when it's not in the vicinity.
 Maybe you'll never shake the grip this food has you on, but the first step is recognizing it. Take a minute to think about your food weaknesses. 
Once you know what they are, you can take extra measures to prevent overeating these particular foods, whether you avoid repeated exposure to this food or plan the rest of your day's intake planning to enjoy a bit of this favorite food.  Make a list of your food weaknesses and the places you encounter them. Come up with solutions to avoid those encounters, like not venturing down the snack food aisle in the grocery store or choosing a different route to bypass the co-worker who always offers free doughnuts. Stick with your plan of avoidance until you build up the strength to face that food without giving up your control.

Keep a Food journal. 

Keeping a food diary is the best weight-loss tool
One recent study published in the American Journal of Preventive Medicine found that dieters who kept track of their food lost twice as much weight as those who didn't.
Writing down what you eat will encourage you to think about your food choices all day, and consider what you've already eaten and what you plan to eat later. This means you'll make conscious choices more often and usually curb your calorie intake as a result.
It will help keep you in check

Eat More Protein. 

Studies show that protein plays a key role in regulating food intake and appetite; people who consistently consume protein regain less weight after a significant weight loss, too. Protein helps increase feelings of fullness because it takes longer to digest. When you skip protein in your meals and snacks, those pesky hunger pangs might encourage overeating! So get into the habit of consuming protein at each meal and snack.  Stick to lean sources of protein: Beans, hummus, egg whites, lean meats, and low-fat dairy products (cottage cheese, yogurt, cheese, and milk) can all give you muscle-building proteins without added fat.

Throw it in the Bag

Portions served at most restaurants set you up for overeating. Sure, we want a good deal for our money, but it often comes at the price—our health. 
A full meal can contain more than 1,200 calories at some eateries, and that’s before dessert.

When the food arrives at your table and it looks too big, ask the waiter to pack half of it in a bag before you start eating
Even if you have the best intentions to eat only half of your meal when it arrives, it can be hard to stop or know when you've reached the halfway point—especially if you're distracted while talking with friends and family. 
With these tools as your defense, you’ll be on your way to a healthy weight in no time! 

excerpts from

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