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How to Plan a Weight-loss Diet

Eating Tips

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.

  • Choose 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 feeling satisfied.

  • Go nutty. 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 satisfied longer.

  • Drink water or a low-calorie beverage, such as fat-free milk, with your meals to help fill up the space in your stomach.

  • Don't 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.

  • If dessert 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.

  • Keep your 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.
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