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Nine Essential Tips to Eat Less

There are countless reasons to eat less, and unless you are underweight, or training for a marathon, there is no reason not to.

  1. Control Portion Size – People tend to eat all that they put on their plates. Experiment with what portion sizes you can eat to feel full. When eating out, try to save half your plate to take home. This is good for your wallet and your health.
  2. Eat Slowly – Savor the Food. It takes time for food to travel down to your stomach and for your stomach to tell you that it is full. The longer you take to eat, the less you will eat.
  3. Snack a little before eating – Eat some fresh vegetables or a handful of nuts 10-20 minutes before eating to help you feel more full when you start eating and keep you from finishing your plate in 5 minutes.
  4. Absolutely No 2nds! – Make it a habit never to eat seconds. Don’t bring food to the table where it can tempt you into seconds, instead, serve plates in the kitchen and carry them to the table.
  5. After eating switch to tea – It works! A cup of hot tea after a meal is a great way to change the taste in your mouth and signal to your body that eating has finished.
  6. Drink less juice, milk, alcohol, and soft drinks – All are surprisingly high in calories and spike your hunger level, try substituting them with un-sweet tea or water.
  7. Exercise – Most snack cravings are stimulated by stress which can be defeated with exercise. Next time you get a snack craving try doing 10 push-ups, have a stretch, or go for a walk.
  8. Avoid high-GI foods which spike you blood sugar – Foods which are high in simple carbohydrates increase your blood sugar, causing your body to release too much insulin, which in turn causes your blood sugar to drop dramatically, which then accelerates your hunger all over again. These foods include white rice, white pasta, potatoes, cakes, and cookies.
  9. Fill up on Soup & Salad – These are old diet staples, but watch out for tricks and pitfalls. Make sure your salad has no oil or sugar based dressings. Instead try using simple vinegar with oregano and black pepper. As for the soups, eat water based soups only! Creamed based soups like clam chowder, lobster bisque, and cream of mushroom, are full of calories and don’t count!
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