Knowing how to eat - part I
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Eat dessert first.
This sounds crazy. but it can work. Instead of eating a big meal and then cramming in dessert, eat your dessert first. This will satisfy yourcraving and prevent you from overeating. Just be sure that you have a reasonable portion for dessert and don't eat anything too high in fat or calories, Low-fat yogurt with fruits is a good choice.
Don't eat after 7 p.m.
After a long, hard day of taking care of kids and a spouse or dealing with a difficult boss at work, you will need to reward yourself when you get home. You have been good for the most of the day, but you are more likely to binge as the evening wears on, so let a deadline for yourself - as early as you can manage.
Eat breakfast.
Breakfast is the most important meal of the day. Eating a good breakfast with the right mix of protein, carbs and fiber will leave you feeling satisfied so you don't cheat. Eating in the mornign actually jump starts your metabolism.
Modify recipes.
You don't have to give up your favorite dishes, just adjust the recipes to contain a fewer calories. Use sugar substitute when possible and cut back on the amount of fat you use when baking.
Use smaller plates and cutlery.
This will trick you into eating less. Once you serve the food, put the leftovers away so you won't be tempted to have a second helping.
Cope with holidays.
The key is to plan ahead, making low-calorie choices. At thanksgiving enjoy the turkey and cranberry sauce but skip the gravy and pass on the pumpkin pie. On Valentine's day, let your significant other know that you would rather have roses than chocolates. On July 4th, enjoy watermelons, grilled chicken and corn, but just say no to the cherry pie.
Don't call what you are doing a diet.
That has too many bad connotations of suffering and starvation. Instead, tell people you have embarked on a new eating program or lifestyle change.
Don't fad diet.
Eating just cabbage soups or grapefruits can quickly leave you malnourished and in poor health. Eating only one kind of food will leave huge gaps in your nutrition.
Chew your food.
Mom was right. Take human bites. When you wolf down your food, you don't even taste it and it's tough on your digestion. As a general rule, chew each mouthful 12 times before swallowing. This will give you the opportunity to taste your food and give your body time to realize when it is full.
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