Safe ways to drop pounds and feel satisfied:

  • Find love. Primary food trumps secondary food. People often reach for food to fulfill other nourishment lacking from their lives.
  • Drink water. We often mistake dehydration for hunger. Drink a glass of water and wait a few minutes. Then reassess your hunger.
  • Eat lots of vegetables, fruits and dense, whole grains. These foods provide healthy fiber and usable energy to keep you feeling full and energized longer.
  • Eat good fats. Healthy fats keep you satisfied and have a host of digestive and health benefits.
  • Eat mindfully. Turn off the TV and other distractions, appreciate your food and pay attention to what you’re eating to feel full and satisfied after you eat.
  • Share meals with others. It makes mealtime more fun and meaningful.
  •  Eat breakfast, lunch and dinner. Skipping meals affects blood sugar levels, mood and lends to overeating when you become too hungry.
  • Use smaller dishware. People tend to eat more when their plate or bowl holds more food. It takes less food to create a plateful using a smaller dish.            
  • Chew well. Put your fork down between bites, slow down. Chewing well aids digestion and slowing down gives your brain time to register you’re full before you overeat.
  • Cook more. Cooking at home saves money and allows you to control the quality of ingredients and the amounts of fat, salt and sugar used. Plus it will be made with love.
  • Add in to crowd out. Don’t deprive yourself by taking away foods you enjoy. Adding in new, healthier choices will naturally crowd out some of the less healthy foods.
  • Get moving. Any type of exercise will rev up your metabolism, aid digestion and reduce stress. Take the stairs, walk to a further train or bus stop, do something you enjoy.
  • Slow down. Being calm, taking time to sit down and eat more slowly, allows you to take in the tastes, smells and textures of your food, leaving you more satisfied.
  • Get a good night’s sleep. We often reach for quick energy foods like caffeine and sugar when we’re lacking energy from too little rest and relaxation.
  • Entertain yourself. Before eating out of sheer boredom, reach for a book, an art or home improvement project, or any activity that brings you pleasure.
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