Eating less calories than you burn is the way to lose those extra pounds. Sometimes it is hard to be satisfied with less. Here are some suggestions from Weight Watchers!
1. I fill most of yourplate with foods that are low in energy density (think low in calories and hght in volume) and use foods with high energy density as “accessories.”
2. Avoid/minimize trigger foods that encourage youto override your Comfort Zone; they aren’t worth it!
3. Make sure you have adhered to the Good Health Guidelines before giving yourself the okay for ice cream, cookies, etc.
4. Eat more vegetables and smaller portions of meats and starches.
5. Eating foods low in energy density, like those on the WW Core Plan®, [helps you feel more satisfied with smaller amounts].
6. Eat facing a mirror, if possible. (It reinforces that I’m eating; I feel fuller faster.)
7. When you have the urge to eat, and your not really hungry, have a drink of water and enjoy a pack or less of Fruities (a Core Food). The urge will subsides – for only a POINTS® value of 1. Or simply wait 5 minutes before satisfying your urge (it may pass).
8. Remember that the first bite or two of a dessert (any food) are really the best, and if you savor them, they truly are. You don't have to eat more since you've already had the best part.
9. Drink a glass of milk before eating. The protein in the milk is very satisfying and filling and cuts your appetite.
10. Eat slowly… [and] try to chew each bite 10-25 times.
11. Slow down: Put your fork down between bites; use chopsticks (even for salad); drink water consciously between bites. Pace yourself with the slowest eater at the table.
12. Eat a broth-based soup before the meal and hot tea during or after the meal.
13. Use the “Stop, Rest, Assess” technique (p. 58 of Eat Wisely). It works!
14. Don’t get too hungry! Take a cooler bag and keep food with you in case you need something, such as Weight Watchers® Smoothie, yogurt, cut-up vegetables, unsalted whole almonds, microwaveable soup, or a higher-protein Weight Watchers snack bar. This way you won't be a victim to fast food cravings.
15. A friend‘s grandmother told her that a lady always leaves some food on her plate.
16. Plan a whole day’s meals and snacks. Knowing in advance what’s coming next helps you to stay on track, and not be as tempted with unplanned extras.
17. Tell yourself there’s no such thing as “taking a break” from following the plan – special occasions, holidays and times to splurge or loosen-up are worked into the plan.
18. Water, water, water – keeping up with this guideline alone will help you to eat less more often.
19. Set an attractive place at the table to eat, and arrange the meal in the plate or bowl for optimal eye-appeal.
20. Don’t let TV or other distractions divert focus away from meal time.
21. Use smaller plates, bowls, cups, [and silverware].
22. People tend to eat less if they leave their dirty dishes out than if they clean them up. Apparently, soiled dishes serve as a visual cue and reminder that you've eaten. (Of course, you wouldn't want to leave plates with food on them in front of you.)
23. Consider switching to cool dish colors like light blue or mint green. Reds, oranges and yellows may have an appetite-stimulating effect. You may actually eat more from a red or yellow plate than if you were eating from a darker plate. Why do you think fast food signs and wrappers are yellow and red?
1. I fill most of yourplate with foods that are low in energy density (think low in calories and hght in volume) and use foods with high energy density as “accessories.”
2. Avoid/minimize trigger foods that encourage youto override your Comfort Zone; they aren’t worth it!
3. Make sure you have adhered to the Good Health Guidelines before giving yourself the okay for ice cream, cookies, etc.
4. Eat more vegetables and smaller portions of meats and starches.
5. Eating foods low in energy density, like those on the WW Core Plan®, [helps you feel more satisfied with smaller amounts].
6. Eat facing a mirror, if possible. (It reinforces that I’m eating; I feel fuller faster.)
7. When you have the urge to eat, and your not really hungry, have a drink of water and enjoy a pack or less of Fruities (a Core Food). The urge will subsides – for only a POINTS® value of 1. Or simply wait 5 minutes before satisfying your urge (it may pass).
8. Remember that the first bite or two of a dessert (any food) are really the best, and if you savor them, they truly are. You don't have to eat more since you've already had the best part.
9. Drink a glass of milk before eating. The protein in the milk is very satisfying and filling and cuts your appetite.
10. Eat slowly… [and] try to chew each bite 10-25 times.
11. Slow down: Put your fork down between bites; use chopsticks (even for salad); drink water consciously between bites. Pace yourself with the slowest eater at the table.
12. Eat a broth-based soup before the meal and hot tea during or after the meal.
13. Use the “Stop, Rest, Assess” technique (p. 58 of Eat Wisely). It works!
14. Don’t get too hungry! Take a cooler bag and keep food with you in case you need something, such as Weight Watchers® Smoothie, yogurt, cut-up vegetables, unsalted whole almonds, microwaveable soup, or a higher-protein Weight Watchers snack bar. This way you won't be a victim to fast food cravings.
15. A friend‘s grandmother told her that a lady always leaves some food on her plate.
16. Plan a whole day’s meals and snacks. Knowing in advance what’s coming next helps you to stay on track, and not be as tempted with unplanned extras.
17. Tell yourself there’s no such thing as “taking a break” from following the plan – special occasions, holidays and times to splurge or loosen-up are worked into the plan.
18. Water, water, water – keeping up with this guideline alone will help you to eat less more often.
19. Set an attractive place at the table to eat, and arrange the meal in the plate or bowl for optimal eye-appeal.
20. Don’t let TV or other distractions divert focus away from meal time.
21. Use smaller plates, bowls, cups, [and silverware].
22. People tend to eat less if they leave their dirty dishes out than if they clean them up. Apparently, soiled dishes serve as a visual cue and reminder that you've eaten. (Of course, you wouldn't want to leave plates with food on them in front of you.)
23. Consider switching to cool dish colors like light blue or mint green. Reds, oranges and yellows may have an appetite-stimulating effect. You may actually eat more from a red or yellow plate than if you were eating from a darker plate. Why do you think fast food signs and wrappers are yellow and red?
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