8. Doggy bag it.
Portions served at most restaurants set you up for overeating. Sure, we want a good deal for our money, but it often comes at the price—our health. A full meal can contain more than 1,200 calories at some eateries, and that’s before dessert. Even if you have the best intentions to eat only half of your meal when it arrives, it can be hard to stop or know when you've reached the halfway point—especially if you're distracted while talking with friends and family. ACTION TIP: Take your good intentions one step further. Ask your server to pack up half of your meal before it hits the table. That way, you'll stop when you're halfway done and still have leftovers for tomorrow. It works because it's a clear "stop sign" in your meal (like #3 above) and most people aren't likely to dig into their doggy bag or take-out box before leaving the restaurant.
9. Eat breakfast.
People say breakfast is the most important meal of the day for good reason. Studies show that people who eat breakfast have a lower BMI (body mass index) and consume fewer total calories each day than people who skip breakfast altogether. A professor at the University of Texas found that eating earlier in the day leads to lower total intake throughout the day. A common explanation is that eating breakfast allows a person to feel less hungry throughout the day. Another is that those who skip breakfast allow for “extra calories” later in the day because they skipped a meal, but in reality end up overshooting their energy goal. Whatever the reason, eating breakfast IS part of a healthy lifestyle and an important factor in healthy weight maintenance. ACTION TIP: Many people simply don't "feel hungry" in the morning or don't like how breakfast makes them feel. Start small. You CAN retrain your body to feel hungry and enjoy breakfast. Soon, you'll wonder how you ever skipped breakfast in the first place! Start with these quick and healthy breakfast ideas.
With these tools as your defense, you’ll be on your way to a healthy weight in no time! Jot them down in your journal or keep them on a small sticky note to refer to when you’re out. With a little practice, you’ll finally be able to control your calorie intake without feeling deprived—or hungry!
De Castro, John. "When, how much and what foods are eaten are related to total daily food intake." Br J Nutr. 2009 Aug (4): 1-10.
Westerterp-Plantenga MS. "The significance of protein in food intake and body weight regulation." Current Opinion in Clinical Nutrition and Metabolic Care. 2003 Nov (6): 635 - 8.
Wansink B, Van Ittersum K, Painter JE. "Ice cream illusions: bowls, spoons and self-served portion sizes." American Journal of Preventitve Medicine. 2006 Sep 31 (3): 240-3