Add spices to your food to add more flavor. It can help you feel satisfied. It will stimulate your taste buds so you won’t eat as much.
Intense sweets can do the same thing. Those little sugar-free Altoids and other powerful candies can do the same to curb cravings. Those and a hot cup of coffee can keep you going till you can have a protein filled snack or meal.
TODAY: KEEP UP THE FASTER PACE WHEN WALKING
I ate at one of those “New American Cuisine” restaurants a while ago where the plates are large and the portions are beautiful but small. I’ve also noticed that those places also make a meal an event by drawing out the service over an hour or more. I ate well, though not much and it turned out I was full. It was the perfect demonstration of what you may have heard before. Namely, you won’t feel like you’ve had a satisfying meal until your brain tells you. It turns out that it takes 20 minutes until your stomach sends that signal. So slow down, even take a break mid meal to let the time pass. You’ll find that you will feel full on less. Maybe try eating with someone you like to talk with and share in conversation rather than calories. Your life will be fuller too.
TODAY: SPEND AT LEAST 20 MINUTES EATING YOUR MAIN MEALS.
Orson Welles, the Oscar winning actor, writer and director unfortunately also became known for his weight. But some advice from his doctor will work for you. He said: “Stop having a dinner for four unless there are three other people there with you.” Keeping your portions smaller is an easy first step to losing weight. It will also train you to think more about what you eat and make some better choices.
- Start by using a smaller plate.
- Don’t fill it to overflowing.
- Never have seconds.
- When you get full DON’T KEEP EATING.
You CAN leave food on the plate. Nobody will yell at you if you do. But if you keep eating too much, I’ll raise Kane!
TODAY: START EATING SMALLER PORTIONS OF EVERYTHING.
My brother has liked Root Beer since the days when the soda fountain at Kresge’s 5 & 10 had that big barrel dispenser sitting on the back counter. For some reason It’s not a thirst quencher. But it sure can quench cravings. Diet Root Beer is one of my favorite sweet treats with no calories. The extra sweetness seems to satisfy more than any other drink. Though Diet Dr. Pepper and cream soda also offer some variety.
TODAY: TAKE A NICE LONG WALK AT A PARK.
At this point in the week we are dropping six or seven bites from each meal. So skip leaving them behind on your plate and simply reduce your portion size. It should be easy to judge that. It’s probably almost half of the portions you have been eating. Share it or save it but know that it won’t end up wasted or on your waist.
TODAY: TRY HALF PORTIONS.
There is a difference between being hungry and having a craving. There is actually a book by Michelle May, MD, titled Am I Hungry? She says “Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it” . When you’re done eating, you should feel better — not stuffed, bloated, or tired. Though you may not think it is this size, “Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably,” says May.
That’s an easy way to measure portion sizes and punch up your diet success.
Remember, you might sometimes confuse thirst with hunger. You can end up eating when a glass of water is really what you need.
TODAY: DO SIT-UPS AND PUSH-UPS IN ADDITION TO WALKING
Eating several small meals a day is a great way to keep your metabolism up and your hunger down. Of course the more times a day you sit down to eat, the more times you might overeat. If you can’t eat a small amount at a meal or snack then eating five or six times a day isn’t the best way to go. The trick is eating when you are actually hungry but not so hungry that you might eat too much. According to the ADA, eating every time you feel “slightly” hungry can result in overeating. So set small portions of high quality food, high in protein and fiber. (meats, veggies, hard cheese) and low in carbs.
TODAY: MAKE LITTLE MEALS LOW IN QUANTITY AND HIGH IN QUALITY.
Daily Nag, Healthy Recipes | Diet Nag | 
August 25, 2010 6:05 am | 
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