Limit high calorie foods. Research has shown that when faced with a variety of foods with different tastes, textures, smells, shapes, and colors, people eat more―regardless of their true hunger level.
Cutting down on your personal smorgasbord can decrease what you end up eating by 20 to 40 percent.
Choose food wisely such as leafy green salads, vegetable dishes, and lean proteins, and taking smaller portions of the richer ones. That way, you can eat a larger amount of food for fewer calories and not feel deprived.
Focus on your meal while you’re eating it. Focus on chewing your food well and enjoying the smell, taste, and texture of each item. Research shows that mealtime multitasking (whether at home or at a party) can make you pop mindless calories into your mouth. Of course, dinner-party conversation is only natural, but try to set your food down until you’re finished chatting so you are more aware of what you’re taking in.
Use the tall and skinny glasses not the fat, wide kind. Other studies at Cornell have shown that people are more likely to pour 30 percent more liquid into squatter vessels.
Use smaller sized plates. Try a salad or dessert plate for the main course and a teaspoon to serve yourself. What looks like a normal portion on a 12-inch plate or a troughlike bowl can, in fact, be sinfully huge.
Weight yourself daily use that number to guide your actions. (Food diaries are helpful, but only if you’re totally honest and diligent about recording every morsel you eat.) Research has shown that people who step on the scale every day and then act accordingly, either increasing their exercise or being stricter about their eating, are 82 percent less likely to regain lost weight than those who don’t weigh in as often.
Fit yourself to your slim or skinny jeans regularly note how they fit. Too tight? Adjust your eating and exercise habits. Just right? Keep up the good work.
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