Use these tactics to help fill up on less food.
Don't feel bad that some of these tips involve "tricking" your
stomach--the rest of your body will thank you! Eat more
slowly. It takes your stomach about 20 minutes to tell your brain that
it's feeling full, so eating slower means you'll eat less by the time
your brain announces you've had enough.
Take three bites less of everything. Leaving a few bites on your plate at each meal can spare you significant calories.
foods with more fiber and water, such as vegetables, fruits, whole
grains, and soups. These help fill you up because they take up more
space in your stomach. Avoid eating lots of dry, low-fiber foods, such
as pretzels or crackers, that are easy to overeat and don't leave you
Even though nuts are a higher-fat food, they can help you eat fewer
calories. The fat, fiber, and protein in nuts help to quell your
appetite. When you eat a handful of nuts for a snack, you tend to feel
Drink water or a low-calorie beverage, such as fat-free milk, with your meals to help fill up the space in your stomach.
let tastes go to your waist. A bite here, a taste there, and you can
easily run up 100 calories or more in just a few swallows. Fight the
urge to finish off the last bit of juice in the carton, the last few
crackers in the box, and the last bites of food on your child's plate.
is calling your name, have a small portion right after your meal. When
you're already feeling full, you'll be less likely to overindulge. Just
a few bites may be enough to satisfy your desire.
mouth busy. If you tend to nibble mindlessly, chew sugar-free gum to
keep your mouth occupied. Or brush and floss your teeth right after
eating. You may be tempted to put food in your clean mouth.