1) Be totally aware of every mouthful of food. Put your fork down after each bite and take the time to enjoy the flavor and sensation of the food. Don’t rush. Rushing, even a snack, doesn’t give your brain enough time to recognize when your stomach is full.
2) Chew thoroughly and s-l-o-w-l-y. This has the same effect as No. 1.
3) Don’t believe “experts” who say you need a big breakfast when on a diet. The more you eat, the more you want to eat. Satisfy morning hunger with a small breakfast, then, if necessary, have a tiny snack at mid-morning.
4) Use a luncheon plate at all meals rather than a larger dinner plate. You’ll clean your plate with less food. Remember, the less you eat, the less you will want to eat because your stomach will shrink and will not want as much anymore.
5) Slice your food on your plate into small pieces, one at a time, eating one piece before slicing another. Put your knife and fork down while chewing and swallowing. Don’t pick them up again until you’re completely finished with one piece and ready to slice the next.
6) You’ve heard this before: Push away from the table hungry and, in twenty minutes, you won’t be hungry anymore. It’s true! So, stretch your meals out. Since it takes twenty minutes for the brain to assimilate hunger impulses, take half the normal portion, and eat it slowly over twenty minutes. YOU’LL FEEL FULL!
7) Make your snacks healthy ones.Fruit yogurt, is a favourite one. It sure beats reaching for the potato chips. It’s tastier, healthier and fills you up. Good for the whole family.
8) Don’t eat standing up. Make it a rule. If you have to sit down to eat, you’ll do it more slowly and maybe less often.
Note: It is so important to get into good eating habits and to insist on them for our families. We must do this in order to live that longer, healthier, more energetic lifespan.
Kellee Ganci
Kellee is a Nutritional Consultant, Weight Loss Coach, Speaker, Writer and Radio Show Host.
www.wix.com/kelleeganci/services
