Number 1 : Drink plenty of water or other calorie-free drinks.
"If you don't like plain water, try adding citrus or other beverages that have a lot of flavor but no calories," says Cynthia Sass, RD, a spokesperson for the American Dietetic Association, American.
Number 2 : Think about what you can add to your diet instead of what you should take.
Start with a focus to get 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it's also very good for your health, because at the same time You reach a goal and fibers feel more satisfied than the volume of food," says Chef Laura Pansiero, Rd. fruit and vegetables also replace fats in food. Not to mention the health benefits of fruits and vegetables.
Number 3 : Consider whether you are really hungry.
Every time you feel like eating, consider what you really starving, as Michelle May, M.D., author of Am I Hungry?
"Hunger is your body's way of telling that you need fuel, so when the desire does not come due to hunger, eating will never satisfy it," he said.
When you've finished eating, you should feel better-no bloating, or tired.
"Your stomach is only as big as Your fist, so it takes just some food to fill it comfortably," says May.
Number 4 : Be picky about a snack at night.
Most often eaten snack after dinner, when you finally sit down and relax.
"Sitting with a bag of crisps or cakes in front of the television is an example of eating amnesia, where you eat without thinking also the hunger, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, Rd.
Either close the kitchen after a certain hour, or enjoy a low-calorie snack, such as a package of 100-calorie cake or a scoop of a half cup of low-fat ice cream. Once you are satisfied with the low-calorie snack, try zero-calorie Cup of tea.
Number 5 : Eat some snacks in the afternoon.
If you eat less calories than burned, you will lose weight. But when you are hungry all the time, eating a little bit of calories can be challenging.
"Studies show people who eat 4-5 food or snacks per day are better able to control their appetite and their weight," says obesity researcher Rebecca Reeves, DrPH, Rd.
She recommends is to divide your daily calories into small portions or a snack and enjoy it in the morning-dinner should be the last time you ate.
Number 6 : Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus can be a new secret weapon in controlling weight.
"A Diet high in protein [and] moderate in carbohydrates, along with lifestyle regular exercise, have the potential to aid in weight loss," says University of Illinois protein researcher Donald Layman, PhD.
Getting enough protein helps maintain muscle mass and encourages fat burning while keeping You feeling full. So be sure to include a healthy source of protein, such as yogurt, cheese, nuts, or beans, at a time when eating.
Number 7 : Spice it up.
Add spices or chiles to your food to improve flavor that can help you feel satisfied.
"Foods that are loaded with flavor will stimulate your taste buds and more satisfying so you won't eat a lot," said Perdomo.
Number 8 : Be physically active.
Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.
"When you do, it makes a negative mindset, which is why so many people say they hate to exercise," said May.
Number 9 : Replace the plate of pasta to a plate of vegetables.
Simply by eating pasta or bread and more veggies, this can make the weight down.
"You can save a 100-200 of calories if you reduce the share of the flour on a plate and increase the amount of vegetables," says Sass.
Number 10 : Use non-food alternatives for coping with stress.
Sooner or later, You will be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditation breathing in, or to view a photo album of a loved one.
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