Eating regular meals can help satisfy your appetite and may help prevent overeating later in the day. Snacking on fruits, veggies like carrots, radishes, celery, lettuce wraps, and other crunchy, healthy snacks are all good choices if you get hungry later in the day.
Don’t mistake thirst for hunger. Often we are tempted to eat something when all we need is some water. Keep a bottle of water with you throughout the day, making it easier to get eight glasses of water during the day. Drinking water helps cut down on sugar cravings, so replace soda with water. Even diet soda can enhance sugar cravings, so reach for plain water when you’re hungry. That might be all you need.
Regular-size, don’t super-size. For example, at restaurants, order a small or a regular size entre, or even a starter or appetizer, instead of a regular or super-sized meal. This is a really helpful strategy at fast food outlets.
Cut that portion in half! At restaurants, whenever you’re faced with a super-mega-meal-serving, divide it in half and save one-half for another meal or share it. Ask for a to-go box when you order your meal and put half of it in the box when your meal arrives. You’ll be surprised how easy it is to be satisfied with a smaller portion.
Keep a food log or diet journal. By writing down what you eat, when you eat it, and most importantly, what feelings or emotions drive your hunger and cravings, you can establish a baseline of your personal eating habits. As with everything else, knowledge is power. You can change and improve your eating habits once you know and understand them.
Try using a smaller salad plate instead of a standard dinner plate. This trick can help you fool your eye and fool your appetite. It also allows for more sensible portions.
Eat slowly, focus on your food, or enjoy a book, or have a conversation. Our central nervous system has two modes of operation: sympathetic and parasympathetic. Take time to go into parasympathetic mode for better digestion. So often, Significance Of Hospital Management we remain in sympathetic mode, which is our body’s fight or flight response to stress. This is not ideal for digestion. Good digestion leads to better utilization of the nutrients in our foods, which means we get hungry less often.
If you’re really hungry, start with a big glass of water. Try warm water 20-30 minutes before your meal. Add a squeeze of lemon. This will help to jump-start your digestive juices for better digestion.
Learn about sensible serving sizes and portion sizes. A serving of protein is about the size of a deck of cards. A serving of fruit looks like a tennis ball. Read labels and learn what the manufacturer considers a serving size. Often, what you think of as one serving is really two, or even three! Measure your food before you start eating. Invest in a set of measuring cups and spoons, and use them.
An inexpensive scale can save you lots of calories. A serving of bread is one ounce. Weigh a slice of bread to get an idea of how many servings of freshly sliced French bread you are eating.
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