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Chewing! I just saw the Sparkpeople article about this and I couldn't agree more. Making sure I take time over at least one meal a day, and throughly chewing my food means that I enjoy it more, I take longer to eat it and I actually feel FULL when I've finished.
I read an article on the benefits of almond milk and the author emphasized the great taste. I am a skeptic at heart but purchased a container to try. AMAZING! Only 40-45 calories per 8 oz if you buy the unsweetened. It is also available sweetened but with 50% more calories per serving.
Collect or print the nutritional values from the eating establishments which you visit most often. Put them in a binder and keep in a handy place. You will have all the information you need to stay on track while dining out right at your fingertips.
We freeze everything possible in half cup portions in muffin tins; brown rice, chili, soups, meat sauce, even bran muffins. Once frozen we take them out of the tins and put them into labeled freezer bags. When it's time to use them we just figure how many half cup muffins we need.
Ever since reading the SP article re: diversity of the Japanese & their eating, including 30 different items eaten in a day using different colors, textures, I've made it a goal to "eat 30." Salads, soups with veggies, ww pasta with veggies, plus plenty of fruits. Can't believe how easy it is!
If i've overdone it for lunch, then I know to defrost a chicken breast and veggies for dinner! knowledge is power and keeps you accountable. if I know I'm not going to be near a computer, I'll bring a small piece of paper in my pocket and and add up my carbs, protein, etc, and calories on the go.
I find that when I continue to say no to a certain food that I always end up over eating that food eventually.