1. Never wait more than four hours between eating a small snack or a meal.
No matter who you are, it is nearly impossible to keep portions in control when you are hungry. If you tend to get caught up in activities and forget to eat, set an alarm on your phone to remind you.
2. Make sure your meals are a combination of protein and fiber.
Both keep blood sugar levels stable and aid in satiety to fight off that ravenous feeling that leads to overeating. Black beans, lima beans, peas, broccoli, blackberries, and avocado are all good sources of fiber. Pair them with grilled, baked, or roasted chicken, turkey, and on occasion, lean beef.
3. Drink water throughout the day.
It is all too easy to confuse feelings of thirst for hunger. You end up consuming too much food when you really just need to hydrate. If you find it a challenge to sip on water, add a splash of lemon or lime with a touch of Stevia.
4. Fill up on fiber—especially veggies.
When you are feeling full, you are a lot less likely to overeat. Veggies are packed with fiber and are low in calories, so load up on them.
In addition to these four tips, check out our top portion-control strategies and see what works best for you. FYI—many of these work great for us!
5. Cut your food into very small, bite-size pieces.
Do this with everything—salad, burritos, pasta, apples, cookies, etc. Researchers are trying to figure out exactly why this works, but they theorize that cutting up foods into multiple, bite-sized pieces may perceptually look like more food and, therefore, elicit greater satiation than a single-piece food portion.
6. Use salad plates.
They are smaller than traditional plates and if you tend to overfill your plate, you will do less damage with a salad plate.
7. Slow down.
It takes 20 minutes for the brain to receive the signal that the body has received food. We all tend to eat quickly when we are hungry and it is easy to overeat before you even get close to 20 minutes!
8. Plan in advance what you will and will not eat.
For example, if you go to your meal knowing that you are having a salad for an appetizer and eating only half of your entrée, you will not overeat your main course simply because it is in front of you. Instead, you will be conscious and have a plan as to when you will stop eating.
I will be the first to stay that consistent application of these tips is not always easy but it is possible. When the going gets tough, the believer gets going with prayer!
Here is a scripture to stand on:
I can do all things [which He has called me to do] through Him who strengthens and empowers me [to fulfill His purpose—I am self-sufficient in Christ’s sufficiency; I am ready for anything and equal to anything through Him who infuses me with inner strength and confident peace.] ~Philippians 4:13 (Amplified)
Amen and Amen!
Until next time,
coach tam's Blog
40-something who loves food, fitness, and fun!