A few years ago I joined a gym, and the fitness trainer had me eating less food but more often. So instead of a breakfast lunch and dinner, I was eating a light breakfast, a snack, a light lunch, a snack, a light dinner, and another snack. It kicked my metabolism into high gear and my body was actually using the calories that came in.
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Incorporate 2 or 3 snacks in your day. If I go more than 3 hours without eating something, I tend to overeat during my next meal. Don't let yourself get to the starving point! I have my snacks about 1 hour before lunch, 1 hour befor dinner and about 2 hours after dinner.
Snack ideas: 1 tbls of nuts or seeds and a fruit; 1 oz of cheese with celery or carrot sticks; 1 or 2 tbls of hummus with celery or carrot sticks; 1 tbls of peanut butter with apple wedges; 1/2 cup of fat & sugar free yogurt + fruit. Avoid carbs: breads, crackers, cookies, granola bars for snacks
I often eat too fast and do not properly chew my food. I often start my lunch and dinner with a salad and find that when I chew the greens and veggies completely I eat slower and will often eat less of the higher calorie foods.
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