After 1 serving of a meal, I drink a glass of water and wait the 20 minutes before allowing myself to get more, even if I still feel hungry. Usually once the time is up I realize that I actually don't want the food.
It takes 20 minutes for the stomach to tell the brain that it is full, so many times people are still eating without realizing that they are full. Waiting let's you eat less and still feel satisfied!
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Life will be a breeze with a small kitchen scale--no more 2nd guessing! I bought a nice one at Walmart for around $20. It measures pounds, ounces, grams, etc., which is perfect for calorie planning meals or portion control. How did I live without this?!?
Keep something healthy and convenient at the front of your fridge so you can grab it quickly when you need something NOW. Whether you pre-package your own portions or use grocery store convenience foods like carrot snack packs, it will make a huge difference in what you eat if it's something easy for you to grab.
You can pre-portion salad into bowls, pre-cut vegetables for snacking, and pre-portion nuts so you don't overdo it.
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