I don't deprive myself of the things I really want to eat. If out to dinner and I would like dessert I just have 3 small bites or less. This way I have satisfied my craving without sabotaging all of my hard work of exercising and eating right.
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I dislike light salad dressing so when I order a salad, I always get regular Italian dressing on the side. When it comes in those little plastic cups, instead of shaking the cup to combine the oil and the flavorings, I open it and pour off as much oil as possible. Then I shake to combine what is left. This gives me more flavor per bite and less oil.
Since your body needs about 20 minutes to signal that it needs no more food, try chewing slowly. Try chewing each bite at least 16 times. This also aids in digestion since the saliva begins the digestive process.
Some Tips for Managing the Temptations of Holiday Eating
What has worked for me is to sample and savor. Ever heard of the 3 bite rule? The 1st bite of something has the most flavor and delights your taste buds. The 2nd bite has less flavor than the 1st. The 3rd bite has even less flavor than the 2nd. If you have more bites, the flavor will be minimal and the same level of enjoyment just isnít really there anymore. You're just eating to be eating beyond that. So, take a very small amount of the dishes that interest you the most. Eat slowly. Savor them!
There are always so many wonderful dishes and it is tempting to eat too much of everything. Instead, try this 3 bite approach with only the best dishes. You will find that your palate is delighted and you feel satisfied by the variety of flavors without overindulging!
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