HELP FOR YOU TO
CONTROL YOUR EATING
Chew gum in the grocery store
- Maybe you’ve heard you shouldn't shop for food when you’re hungry
- It might help you to chew on some sugarless gum as you walk down the aisles
- While chewing gum, people felt less hungry & had fewer junk-food cravings, according to 2 research studies
- As a result, the people bought fewer high-calorie snack foods, like chips & brought home
more healthy options like vegetables
Serve yourself healthy foods first
- Whether you’re having a meal at home or choosing from a cafeteria line, load your plate
with the healthiest items first - A study shows that diners at buffets tend to take larger servings of the first few foods they see
1. So, think before you start piling up your plate
2. Dish up veggies or whole grains before fattier meats & sides
Buy your lunch with cash
- It’s easier to buy junk food & desserts when you pay with your credit card
- Something about handing over real money gives people pause
- For instance, when high schoolers were told to use cash to pay for less-healthy foods like cookies, they thought twice about it & often grabbed healthier fare, researchers found
Turn off TV cooking shows
- If you’re trying to lose weight, seeing food on TV could make you want to snack
Research shows that people on diets eat more candy while watching food-related shows than when watching food-free programming
Use smaller bowls & plates
- The size of your dishes & utensils gives your brain cues about how much you’re supposed to eat so a bigger dish means more food
- In one study, people at a Chinese buffet who got a large plate served themselves 52% more food & ate 45% more than those with smaller plates
Pause before giving in to a craving
- Eating because you’re bored, tired, or tense can make you feel out of control
1. Try to delay the urge to graze
2. When a craving hits, do something else for 5 - 10 minutes
3. Then see if you still want to eat
4. Chances are, the urge will have faded, at least a little
Keep unhealthy snacks out of sight
- Stash junk foods like candy & chips where you can’t see them so you might eat less
1. When office workers kept chocolates on their desks, they ate 48% more than when the
candies were 6 feet away
2. If they put chocolates in their desk drawers, they ate 25% less than if the sweet stuff was on their desks
Always order the small size
- A large container or plate can tempt you to eat more food, even if you’re full or it doesn't
taste good - In one study, movie goers were given free popcorn in either medium or large tubs
some was fresh & yummy & some was stale
1. People given the fresh stuff in large containers ate 45% more than those who got it in medium tubs did
2. Even those who got stale popcorn in large containers ate 33% more than those with
medium tubs of it
Eat slowly & drink water
- Research shows that these 4 steps are key if you want to cut back on calories & still feel full
1. Take smaller bites
2. Chew your food slowly
3. Take a little more time between forkfuls
4. Drink water while you're eating
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