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To help make eating more automatic, pick at least one meal a day to alter and have the same foods ever day for all the other meals.
Eat throughout the day so that youíre constantly satisfied. The less you eat, the more likely you are to sink into starvation mode and make your body want to store fat.
Inspect food labels. Limit saturated fats to less than 4 grams per serving and avoid all trans fats. Donít buy foods where high-fructose corn syrup, or another simple sugar, is more than 4 grams per serving, or on of the first five ingredients. Youíre avoiding simple sugars in food not just because of the calories but because they induce highs and lows in blood sugar that put you into a cycle of craving more high-calorie food.
Eat food with fiber, healthy fats (monounsaturated and polyunsaturated), whole-grain carbohydrates, and protein, as well as fruits and vegetables. Eat a little healthy fat before your meal (like one handful of nuts) to allow the satiety signal to go from your brain to your stomach, so you donít overeat during your meal. Eat fiber in the morning to help control afternoon cravings. Eat anti-inflammatory foods to help counteract the effects of obesity. Anti-inflammatory foods include green tea, omega-3 fatty acids (found in fish and walnuts), coffee, vegetables, and fruit.
Drink a glass or two of water before you eat. Your perception of hunger signals may actually be thirst signals.
Keep on hand emergency foods and items that can help you kill cravings, like V8, carrot sticks, an apple, or even Listerine breath strips.
Keep a log of how hungry you are on a scale of one to seven (one being famished, seven being gorged). Try to stay in the three or four range at all times by eating moderate amounts of food throughout the day.
Two spices have been shown to aid in waist management: red pepper and cinnamon.
Realize that itís OK to make mistakes. The key is getting back on the right road, not beating yourself up over them. Use YOU-Turns to right yourself as soon as possible.
Use nine-inch plates for meals. Smaller dinner plates equal smaller portions.
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