Step 1: Think
If you are hungry, think first before putting anything into your mouth. Think about the saturated fats, the amount of sodium, the carbohydrates, sugar and cholesterol in it. Then think of all the artificial colorings, flavorings, preservatives and some other weird chemicals that you can't even pronouce. If any of those are on the high side, then don't binge on it. Try to eat moderately. Nothing good comes from eating impulsively.
Many people cannot tell the difference if they are hungry or thristy. Try asking yourself when was the last time you ate and if you feel hungry in less than 3-5 hours, then it's not hunger. Make an effort to differentiate it.
Step 1.1: Imagine (if Step 1 doesn't work and you are more of a visual person)
Look at your food and imagine the fattest person that you know. Imagine that's you. Imagine that you have ugly cellulites at the back of your thighs and spare tyres around your tummy. Imagine a muffin top and crazy flabby double chin. Imagine the sadness you feel when a gorgeous shirt is on sale and you can't fit it! Oh the horror! Well, once you are done imagining, you will never look at your food the same again. Hoho! Just to be clear, food is not your enemy. Moderation is key.
Step 2: Drink a tall glass of water before every meal but don't drink during or immediately after meals!
Why so? This will make you feel less hungry before you eat your meal. A cup of water one hour before a meal will help insure that your body has adequate water with which to produce digestive fluids. Be sure to avoid drinking cold water just before a meal, as it suppresses gastric secretions. Minimize fluids during and immediately after meals. Click here to find out what happens when you drink water during meals.
Step 2.1: Ok, if you really have to drink during meals then go for...Green Tea!
Green tea has special benefits for persons with high triglycerides. Drinking green tea along with your meals will also help to improve digestion. It will also help block nutrition absorption and increase fat excretion. Since green tea contains many times the antioxidants found in red wine, it may help neutralize the free radicals released when animal fat is being digested. Source: http://www.amazing-green-tea.com/green-tea-diet.html
Step 3: Small plates are awesome
Smaller plates are cute and less clumsy as they fit perfectly on your hand. Seriously, how much of food can you put on it? The more food you pile on, the more it visually looks like you are potentially over eating. How cool is that? You can cut down calories in a breeze!
Step 4: Chew like you mean it!
Savour every bite of your meal and enjoy the delightful taste. Chew your food slowly and thoroughly to enjoy the following benefits:-
1. breakdown food into smaller particles so that it is easily digestible
2. regulate the production of saliva as it contains enzymes that contribute to the chemical process of digestion
3. when you are eating slower, your brain can tell you that you are full, causing you to eat less
Here's a very helpful article to explain more about chewing your food.
Step 5: Still hungry? Get some yogurt.
The prebiotics will help you feel full. You can even eat it before your meal to spoil your appetite. ;)
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