1. DON’T DEPRIVE YOURSELF
“Enjoy the foods you love in moderation,” encourages Amy Shapiro MS, RD, CND, of Real Nutrition NYC. “No single food makes you gain weight, the portions are what matters.”
2. EAT UNTIL YOU FEEL SATISFIED, NOT FULL
You’ve heard this before. Etiquette author Emily Post believed that a polite lady should put down her fork between every bite, a technique that also helps you realize when to stop eating before you feel bloated.
3. MAKE SURE HALF OF YOUR PLATE CONTAINS VEGGIES
“Vegetables are filled with fiber and water so they fill you up without filling you out,” says Shapiro
“Whether it be coffee, salads, soups, frozen yogurt,” says Stephanie Middleberg, MS, RD, CDN of Middleberg Nutrition. “If you want to be small, order that way.”
5. KNOW YOURSELF
“If you can’t limit pick-able foods (chips, nuts, grapes, candy, etc.), then make sure you stick to single serving portions, such as handheld fruit, individually-wrapped hummus, nut or nut butter packets,” Middleberg explains.
6. ENJOY A SALAD OR SOUP TO START THE MEAL WHEN YOU DINE OUT
“Both fill you up with low calories and leave less room for the main course,” tells Shapiro.
7. SKIP THE BREAD BASKET
Shapiro warns, “It’s just empty calories. My clients follow the pick your “poison” rule: Bread, Drinks or Dessert. You can enjoy one but not all.”
8. LEAVE 1/4 OF YOUR FOOD ON YOUR PLATE WHEN DINING OUT
“When we eat out, portions are normally double what we need,” explains Middleberg. “The beauty here is that you can eat what you like, just less of it.”
9. STAY HYDRATED
“We get confused and believe that we are hungry when we really are just thirsty. Aim for eight glasses of water a day, add lemon for a flavor and vitamin boost!” adds Shapiro.
10. MAKE SURE YOUR INTAKE ISN’T TOP HEAVY
“Don’t restrict yourself all day and then break down at night.” Middleberg promises, “If you eat more substantially during the day, the nighttime grazing will taper.”
11. DON’T EAT IN FRONT OF THE TV
“If you are hungry, reach for fiber-rich snacks that fill you up on fewer calories like popcorn, fruit, trail mix,” Shapiro says.
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