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Stop Overeating Before It Starts

Source: www.about.com

Do you feel as though your appetite controls you? I hear you -- some days it's as if you could eat all day and never feel full. But it doesn't have to be that way. Reign in an out-of-control appetite and give overeating the boot with easy tips that can help you change how much and how often you eat.

1. Don't skimp. Don't try to "save" calories during the day for later on in the evening. No matter how "in control" you feel during the day, you're likely to become overly hungry by evening, which is a sure-fire way to give in to overeating. And above all, don't skip any meals to reserve calories for another; it almost always backfires.
2. Eat breakfast every morning. Doing so keeps your blood sugar stable -- which helps keep cravings at bay -- and energy levels high (we tend to eat more when feeling sluggish). In fact, studies have shown that people who eat breakfast tend to be at a healthier weight than those of us who skip it.
3. Drink plenty of water. This, as well as eating water-rich fruits such as melon or oranges, will help you feel sated throughout the day. Additionally, thirst is easily confused with hunger so staying well-hydrated may prevent you from eating when you're not actually feeling true hunger.
4. Get enough sleep. Without even realizing it, we tend to eat more when we're tired; it's a way to "perk" ourselves up. While eating something high in carbs will give you a burst of energy, it will soon fade away. Feeling well-rested may help keep that "afternoon slump" at bay (and you away from the vending machine).
5. Eat on a regular schedule. Eating regularly will keep you from getting too hungry to stay in control of what -- and how much -- you eat. You should never go longer than five hours without eating; ideally, you should have something every three hours or so. This can be accomplished by incorporating healthful snacks into your day or by eating several mini-meals instead of three large ones.

Get In Charge Of Your Appetite

Source: www.about.com

Does your appetite seem to be on over-drive? Check out these five simple tips for keeping it in control.

1. Divide and Conquer Your Appetite
   To prevent getting overly hungry, try turning one regular-sized meal into multiple, smaller meals. For instance, if you normally eat soup and sandwich for lunch, eat your sandwich at lunch, then heat your soup later as an early afternoon snack. Or, "go halves" and eat half of both your sandwich and soup serving now and the rest a few hours later.
2. Fill Up on Fiber
   If you are feeling especially hungry when you sit down to a meal, you will likely take oversized portions or go for seconds. To avoid overdoing it, try filling up with fiber-rich vegetables before you eat any other types of foods. They may normally serve as side dishes, but using veggies as an "appetizer" is a low-cal, high-fiber way to control your appetite. If you still want seconds, another serving of veggies is ideal for rounding out your meal in a healthy way.
3. Be a Kid at Heart (or, at the Table)
   Sometimes we confuse appetite with a sense of deprivation. If you have been foregoing many of your favorite foods recently, perhaps you think you are hungry when you're really not. You may be craving those preferred foods while you are forcing yourself to eat only what you "should." Remember how as a kid you ate all your favorite foods first and left that pesky little pile of broccoli until the last second? Just for today, eat only the foods that you really want and leave the rest -- your membership in the clean plate club is officially revoked.
4. Eat Enough at Mealtimes
   Regular, healthful snacks are a great way to keep your appetite in check, but snacking just isn't for some folks. If you only eat three meals a day, you need to make sure you are eating enough at each meal to hold you over until the next one. If you are following a diet plan that includes snacks, add those missing calories into your meal instead. Be sure to include protein such as eggs, lean meat, or fish in each meal as it will provide a longer-lasting sense of satiety and keep your energy level up.
5. Eat "Slow" Snacks
   Remember that it takes up to 20 minutes for your brain to get the "signal" that you have eaten and are full. The longer it takes to eat something, the better. Choose foods that require a lot of chewing when you feel likely to overeat. Here are some ideas for snacks that will slow you down:
   • Baby carrots with low-fat dip
   • Reduced-fat cheese on whole grain crackers
   • Air-popped popcorn
   • Microwaved apple with cinnamon on top
   • Baked tortilla chips with salsa or fat-free bean dip

Easy Ways to Practice Portion Control

Ask anyone who has achieved long-term weight loss how they did it and they're sure to mention portion control. In fact, it can make or break your weight loss efforts. Learn how to size up servings and avoid overeating with the top 10 ways to control portions.

1. Break Leftovers Down
   Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, why not separate them into individually-sized containers? That way, when you reach in the fridge to find something to reheat, you're retrieving just enough for one helping. Breaking down meal-sized servings into single servings will help you limit your food intake with no additional effort.
2. Say Yes to Salads
   Eating a salad before lunch or dinner is a sure-fire way to keep from overeating. It will help curb your appetite and give you a sense of satiety sooner. Of course, we're not talking a little bit of iceberg lettuce here. To reap full portion control benefits from rabbit food, load up your salad with veggies or even lean meat like turkey cubes. The fiber in the veggies will help you feel fuller and lean meat's protein will give you an instant energy boost.
3. Single out Trigger Foods
   Buy snack foods in single serving sizes or divvy up full size packages into smaller, indvidual bags. It may be difficult to stop eating, oh, say, tortilla chips (my biggest weakness!) straight out of the bag while watching Desperate Housewives, but am I as likely to inhale the contents of 12 zipper bags without some forethought? Doubtful.
4. Master Mini Meals
   You can make sure your blood sugar stays at an even keel and keep hunger at bay by eating healthful small meals throughout the day. My friend Jenn has maintained a 30 pound weight loss for three years and is in such great shape, she became an aerobics instructor! She swears by mini meals to maintain her weight and keep her energy level up. Mini meals are by far the best way to prevent overeating because you'll get never too hungry and lose control of your portion intake.
5. Keep Seconds Out of Sight
   Don't serve family meals family-style. Keep pots and dishes away from the table where it's all too easy to go for seconds. I can't tell you how many times I've rethought my second helpings as I've made my way from the table to the stovetop. I've often told myself to sit back down and wait it out. Remember, it takes about 20 minutes to feel satiated. By giving myself that "breather" I've realized I wasn't hungry enough for another helping after all.
6. Make Meat a Side Dish
   Treat meat or meat-based entrees as a side dish rather than the main part of your meal. By loading up on veggies and healthy grains as the bulk of your meal instead of using them as sides, you'll feel full sooner and get extra vitamins and fiber. Experiment with new vegetables and preparation methods to keep things interesting.
7. Meet Yourself Halfway
   Make lunch a two-fer. Your mid-day meal can work double duty by being shared or serving as dinner. At work, why not split take out with a buddy? At a restaurant, pack up half of your meal before you even start eating: Voila! You have an instant dinner!
8. Be a Kid at Heart (or Tummy?)
   Order a kid's size meal when you go to fast food places to automatically control portions (and save money!). Don't be embarrassed about asking for a child's meal. It's really no big deal. I've even got a trick for places that have a "12 and under sign" -- I order it to go and then plop right down in the dining room, eat my meal, and give the toy to a kid sitting nearby!
9. Serving Standards
   Learn to "eyeball" standard portion sizes and stick to them when dining out or dishing up meals. Keep these tips in mind: 3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.
10. Treat Yourself
    And last, but not least ... indulge! Treating yourself once in a while to a "forbidden" food will keep you from feeling deprived; a sense of deprivation can easily lead to overeating. Stop a binge before it starts by indulging every now and then.

Ten Simple Healthy Eating Habits

Source: www.dietitian.com

1. What to eat. No magic food causes weight loss and no food is inherently fattening. Eat a variety of foods from meat, legumes, dairy, grains, fruits, vegetables and small amount of fat daily. Vegetables and fruits are a great source of vitamins and minerals. Carbohydrates in fruits, milk, grains and legumes will give you quick energy for the first 2 hours while protein in milk, meat and legumes will keep you satisfied for 4 hours. The fat in meat and milk as well as fat added to foods will keep you satisfied for 6 hours.
2. Where to eat. Eliminate eating in the car, bus, train, walking, standing or on the phone. Make time to eat meals and snacks by sitting down at a table.
3. When to eat. Eat breakfast and two other meals each day. People who eat breakfast are less likely to snack in the evening. Eat at least every 4 to 6 hours when awake rather than waiting until your stomach starts growling.
4. How much to eat. Calories count. Choose smaller portion sizes. Forget those super sizes as they are expensive to your waistline.
5. Shopping & eating out. If you don't buy it or make it, food has a hard time finding its way into your mouth. Shop from a grocery list and after a meal when you are not hungry to limit impulse buying. In restaurants, if you aren't sure how a food is prepared, ask. When your food is served, separate what you are going to eat and take the rest home for the next meal. Just because food is presented to you at a buffet doesn't mean you have to eat or sample everything that is included in the price of a meal. Make food and portion size choices before you start eating.
6. Record your eating. Keep a written record of what/where/when you eat or drink, to see what triggers your eating. Do you eat when you are tired, bored or upset?
7. Weigh in. Weigh yourself weekly and record it. It helps keep track of your weight so that when your weight varies by more than 5 pounds you can make small eating and exercise changes before 5 pounds turns into 10 or more.
8. Pay attention & slow down. Don't get distracted by multitasking while eating. Activities like watching TV or reading take your focus off how much you are eating and your sense of fullness. Stop when you pause while eating or sense that you are full no matter how much food is left on your plate. Eat slower and drink water with a meal. Food takes 20 minutes for a message to get from your stomach to your brain that you are full so meals should take at least 20 minutes and preferably longer. Chew each mouthful thoroughly. If you eat food that isn't on your plan, don't get down on yourself. Get immediately back on your plan rather than waiting for the next day to start again.
9. Get moving. Take a look at your daily schedule and figure out how you can walk, bike or run more. Get 30 - 60 minutes of exercise each day and wear a pedometer to keep track. Aim for 10,000 steps a day.
10. Drink water. Drink enough water so that your urine is colorless and odorless during the day. People who drink sufficient water are more likely lose weight.

Ten Changes You Can Make to Lose Weight

Source: www.dietitian.com

1. Set realistic goals. You didn't put on extra weight overnight so it is equally unrealistic to take it off quickly. Record a goal that you can reach in one month that is 4 to 8 pounds less than you weigh now. Set a goal you know you can achieve.
2. Spread your calories around. Divide your calorie goal by the number of meals (at least three) so that you eat about the same amount of calories at each meal. If meals are more than 500 calories, save some calories for snacks between meals. Make sure you eat at least 1200 calories each day or you will lose muscle.
3. Diet foods not required. Consider eating regular foods rather than the "sugar free", "lite" or "fat free" versions (except soda beverages and milk) because diet foods are often not as satisfying or filling so you may eat more of them. Eat the basic food groups at meals - lean meat, legumes, dairy, fruits and vegetables. Then add one or two servings of grains or starches each meal to reach your calorie goal. Include 8 ounces of milk and one serving of grains, fruits and vegetables at each meal to provide carbohydrate fuel for your brain and muscles.
4. Drastic changes not recommended. The plan you follow to lose weight should be built on the how you eat now modified by these ten changes. A weight loss plan should be a plan you can follow for a lifetime by making small changes in the portion sizes you eat once you reach your goal weight so that you can maintain a healthy weight.
5. Portion control. Control meal portions to a piece of lean meat as big as the back of your hand from your knuckles to where your wrist bends and as thick as your little finger, or about the size of a deck of cards. Other foods like grains, vegetables and fruits can be portioned to 2 heaping serving tablespoons or approximately ½ cup each per meal. Measure how many ounces are in your beverage glass or mug so that you pour 4 or 8 ounces portions.
6. Cook it yourself. Bake, broil or steam food rather than frying. Consider cooking from scratch more often so you know what is in the food you eat.
7. Some fat is OK. Limit added fat to 1 teaspoon (margarine or mayonnaise or oil) or 1 tablespoon of salad dressing per meal if this doesn't exceed your calorie goal. You can choose to put margarine on your potato or salad dressing on your salad, but not both. To limit salad dressing and make it go farther, serve your salad dressing on the side of your salad and then dip your fork in the dressing before spearing your salad for each mouthful.
8. Sugar is not evil. You just can't afford the calories. Sugar only contains carbohydrate so use an artificial sweetener in beverages or drink sugar free soda in reasonable amounts.
9. Alcohol in moderation. Alcoholic beverages are just as empty of nutrients as sugar, but your liver processes them like fat. If you drink, limit yourself to one drink per day (12 ounce beer or 4 ounces wine or 1 ½ ounces distilled liquor) and then only add fat to one meal that day.
10. Have your cake too? Probably not. Desserts are mostly fat and sugar which will put you over your calorie goal for the day.