1. Forget Supersizing
In an attempt to give the customer some bang for their buck, restaurants and fast food chains often offer ridiculously large portions of often high-fat, high-calorie food. For instance, if you were to order the Fajita Steak Quesadillas with guacamole at a Chili’s restaurant, you would be ingesting 2,020 calories — more calories than you should have all day! There are solutions to this dining-out dilemma; order an appetizer or kid’s meal to keep your portion size in check or ask for a doggie bag with your entree and put half away for another meal as soon as you’re served.
2. Soup or Salad
One way to control how much you eat is to curb your appetite before you dig into a big meal. Try starting each meal with a course that will fill you up a bit, but while ingesting only a few calories. Munch on a salad or vegetables and no-fat dressing before you start your main course. Another option is to begin the meal with some clear broth which you could also add veggies to. Have a glass of water or tea five minutes before you eat, and fill up a little more while making headway on the eight glasses a day you should be having.
3. Chew on This
Chewing your food slowly and savoring each bite is an enjoyable way to keep yourself from eating more than you realize. And always wait 20 minutes before you go for seconds — that’s how long it takes your body to realize that it is full. Make sure to stay away from the computer or television, and try to engage in conversation while you have your meals. It will take you longer to eat, and make the time more satisfying. Another easy way to slow down your consumption — eat with chopsticks!
4. Ditch the Deep Dish
Recent studies have shown that people will often eat much or all of what is put in front of them regardless of how much it is or how hungry they are. If you’re a victim of empty plate syndrome, you may want to clean out your china cabinet. Eating from small bowls, glasses and plates makes you less likely to overeat. One helpful hint is to use coffee cups rather than large bowls when eating something such as ice cream or cereal. Never eat directly from the bag or the box, and try storing leftovers by dividing them into single serving containers.
5. Know the Facts and Stop Living the Fiction
You are not saving starving children by cleaning your plate, (unless you plan on sending your thighs to cannibals.) You are not “wasting” food by throwing it away. You are not a garbage can.
6. Words can be deceiving
The actual weight of packaged foods is usually five to ten percent more than the label net weight (the minimum legal weight), and in some cases up to 50 percent more. However, manufacturers calculate the calories based on the net weight. As an example, a granola bar can actually weigh 130g while the packaging shows a net weight of 100g. For the most accurate calorie count, weigh the product and calculate the extra calories.
7. Calculate the REAL cost of “buy 1, get 1 free”
Don’t be tempted to buy extra food simply to take advantage of “free” offers. For example, “Free doughnut when you buy 3.” In fact the best deal is to not buy any doughnuts. Eating the donut is what will really cost you in the long run!