PORTION CONTROL TIPS
To lose weight, you need to
burn more calories than you consume, which inevitably means one thing: portion
control. But you're not necessarily doomed to a growling stomach until you
reach your goal. "Portion control doesn't mean you have to eat tiny portions. You
don't want to feel like you're on a diet, but you have to eat fewer calories.
Start with a glass of H2O
Drink 16 ounces (a big glass) of water before you eat, Filling your belly with water will naturally make you less likely to overeat, Plus, some symptoms of dehydration may actually be what's causing your rumbling belly, so sipping some water before you eat may eliminate your "hunger" altogether.Wear form-fitting clothes
We're not suggesting you squeeze into pants that are too tight. However, wearing an outfit with a waistband or perhaps a jacket with buttons can serve as a tool to prompt you to slow down and assess how you feel during your meal, . As your clothing begins to feel a little snugger, it may keep you from going back for seconds. This works for me!Add veggie fillers
Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fiber and nutrients to pasta and stir-fries, says Other ideas to eat more veggies: make oatmeal more filling with diced apples, and use a whole-wheat pita in place of bread so you can stuff it with more veggieMake carbs the topper instead of the base
Load up your plate with veggies and a serving of lean protein, then add a quarter cup of brown rice.Work for your food
Here's another way to slow down your eating: munch on foods that require shelling, peeling, or individual unwrapping, oranges and pistachios in their shells are healthy options.Don't eat from the bag or box
When you sit down with a bag of chips, do you really know how many you're eating? Researchers from Cornell University sought to answer this question in a study and found that people ate 50% more chips when they were given no visual cues as to how large a portion should be. So if you buy a bag of chips or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of timeDrink from a tall glass
It's okay to have a cocktail with your meal if that's what you really want, but keep it to one glass and enjoy it slowly, suggests Young. To trick yourself into believing you're having more, pour your drink into a tall, thin glass. Add extra ice to your drink to make it look like even more!Limit mealtime distractions
Turn off the TV and put your smartphone away while you eat. A recent review of studies found that people who watched television during meals tended to consume more than those who ate without any distractions. And for you office dwellers? Consider taking your lunch break away from your desk.Use smaller serve ware and dishes
Turns out that even food experts aren't so savvy about eyeballing portion sizes. In a Cornell University study, 85 nutrition experts gathered for an ice cream social to celebrate the success of a colleague. They were randomly given either a small or large bowl, or a small serving scoop or large serving scoop. Then, the nutritionists were asked to complete a brief survey while the study researchers secretly weighed their bowls. Those given the larger bowls served themselves 31% more without realizing it, while those who used the larger scoop unknowingly served themselves 14.5% more. Moral of the story? Dish up your own food with a small utensil onto a small bowl or plate, and chances are you'll eat less.End your meal with a new kind of sweet treat
Many people have trained themselves to expect a sweet treat
at the end of a meal, Swap in a new, healthier ritual after meals to signal that
you're done eating. Take oolong tea.
LOSE WEIGHT THIS SEASON WITH MIRACLE DETOX.
