Breakfast is the most important meal of the day. After a long night’s rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day. Really want to kick-start your metabolism? When you first wake drink a tall glass of fresh water and eat some fresh fruit. Then be sure to eat the rest of your breakfast within 2-hours of waking up.
The most nutritious snacks contain complex carbohydrates and a small amount of protein and fat. Snacks should contain an assortment of nutrients just as your meals do.
This is where lots of folks pack on the extra pounds. If you are hungry, try satisfying your urge with a non-caloric beverage or a piece of hard candy. Brushing your teeth after dinner helps reduce the temptation to eat again.
Eat slowly, chew every bite, and savor the taste of the food. Try resting your fork between bites and drinking plenty of water with your meals. If you eat too quickly, you may “clean your plate” instead of paying attention to whether your hunger is satisfied.
Serve food onto individual plates, and leave the extras back at the stove. Bowls of food on the table beg to be eaten, and it takes incredible will power not to dig in for seconds. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are full.
Eat your food sitting down at a table, and from a plate. Food eaten out of packages and while standing is forgettable. You can wind up eating lots more than if you sit down and consciously enjoy your meals.
It’s a recipe for disaster to go into the grocery store when you are hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your pantry and refrigerator.
Are you eating late at night, nibbling while cooking, finishing the kids’ meals? Take a look around, and it will be easy to identify a few behaviors you can change that will add up to big calorie savings.
After a long run or exercise session, set a limit of reward calories. A safe snack is 200 reward calories, and if you worked out really, really long , 400 calories. Good choices include: low-fat ice cream; bite-size cookies; single-serving-size chips; high-quality dark chocolate.
Bigger utensils and dishes promote bigger meals, so keep your dishes appropriately sized—a salad plate can easily hold a sandwich and a piece of fruit, which is a perfect lunch—and your serving dishes off the table.