21. Eat cereal for breakfast five days a week.
Studies find that people who eat cereal for breakfast every day are
significantly less likely to be obese and have diabetes than those who
don’t. They also consume more fiber and calcium—and less fat—than those
who eat other breakfast foods. Of course, that doesn’t mean reaching for
the Cap’n Crunch. Instead, pour out a high-fiber, low-sugar cereal like
Total or Grape Nuts.
22. Pare your portions. Whether you eat at home or
in a restaurant, immediately remove one-third of the food on your plate.
Arguably the worst food trend of the past few decades has been the
explosion in portion sizes on America’s dinner plates (and breakfast and
lunch plates). We eat far, far more today than our bodies need. Studies
find that if you serve people more food, they’ll eat more food,
regardless of their hunger level. The converse is also true: Serve
yourself less and you’ll eat less.
23. Eat 90 percent of your meals at home. You’re
more likely to eat more—and eat more high-fat, high-calorie foods—when
you eat out than when you eat at home. Restaurants today serve such
large portions that many have switched to larger plates and tables to
accommodate them!
24. Avoid any prepared food that lists sugar, fructose, or corn syrup
among the first four ingredients on the label. You should be able to
find a lower-sugar version of the same type of food. If you can’t, grab a
piece of fruit instead! Look for sugar-free varieties of foods such as
ketchup, mayonnaise, and salad dressing.
25. Eat slowly and calmly. Put your fork or spoon
down between every bite. Sip water frequently. Intersperse your eating
with stories for your dining partner of the amusing things that happened
during your day. Your brain lags your stomach by about 20 minutes when
it comes to satiety (fullness) signals. If you eat slowly enough, your
brain will catch up to tell you that you are no longer in need of food.
26. Eat only when you hear your stomach growling.
It’s stunning how often we eat out of boredom, nervousness, habit, or
frustration—so often, in fact, that many of us have actually forgotten
what physical hunger feels like. Next time, wait until your stomach is
growling before you reach for food. If you’re hankering for a specific
food, it’s probably a craving, not hunger. If you’d eat anything you
could get your hands on, chances are you’re truly hungry.
27. Find ways other than eating to express love, tame stress, and relieve boredom.
For instance, you might make your family a photo album of special
events instead of a rich dessert, sign up for a stress-management course
at the local hospital or take up an active hobby, like bowling.
28. State the positive. You’ve heard of a
self-fulfilling prophecy? Well, if you keep focusing on things you can’t
do, like resisting junk food or getting out the door for a daily walk,
chances are you won’t do them. Instead (whether you believe it or not)
repeat positive thoughts to yourself. “I can lose weight.” “I will get
out for my walk today.” “I know I can resist the pastry cart after
dinner.” Repeat these phrases like a mantra all day long. Before too
long, they will become their own self-fulfilling prophecy.
29. Discover your dietary point of preference. If
you work hard to control your weight, you may get pleasure from your
appearance, but you may also feel sorry for yourself each time you forgo
a favorite food. There is a balance to be struck between the immediate
gratification of indulgent foods and the long-term pleasure of
maintaining a desirable weight and good health. When you have that
balance worked out, you have identified your own personal dietary
pleasure “point of preference.” This is where you want to stay.
30. Use flavorings such as hot sauce, salsa, and Cajun seasonings
instead of relying on butter and creamy or sugary sauces. Besides
providing lots of flavor with no fat and few calories, many of these
seasonings—the spicy ones—turn up your digestive fires, causing your
body to temporarily burn more calories.
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