- You've heard that having a bowl of soup as an appetizer can help you eat less, but the type you choose makes a big difference in its filling effect. A bowl of vegetable soup will fill you up better than tomato soup or even chicken noodle. Thanks to its high water and fiber content (thanks to the veggies) you're virtually guaranteed to feel fuller before and during your main meal, which will help prevent overeating.
- My friend Shawn quit smoking a few years ago and she said the same tips that worked for her to kick the butts also help with losing weight. Here are her suggestions:
- Drink a glass of water before you pick up a snack to see if your craving subsides.
- Picture yourself achieving something special after you kick your habit: Shawn visualized herself going up steps without wheezing; when I began trying to lose weight, I pictured myself running a local race for charity.
- Find a new habit to replace a bad one: One of my trade-offs is chewing sugar-free peppermint gum instead of mindlessly noshing while using the computer. Shawn doodles on a piece of paper while she talks on the phone instead of smoking.
- Don't focus what you're giving up when change your diet. Just think of the new foods you will try as you adapt to a new way of eating. Don't know where to start? Whole and health food stores are always staffed by people who can tell you about a new food or a different way to prepare something. Become a "regular" and ask if there are cooking classes or presentations to attend. Be sure to ask about and try new spices to add flavor to those healthier foods.
- Slow down your pace when you eat. Reading a book or listening to calming music can help. If you eat too fast you may consume more calories than you'd planned without even noticing. (Ever wondered how that second helping got on your plate?) Some foods you simply must eat slowly such as shellfish, hard-boiled eggs or kiwi. Drinking a hot beverage such as tea or diet hot chocolate slows you down as well.
- There's a really smart snack in your fruit bowl: Apples will help you eat less thanks to their high fiber and water content. A friend swears by eating an apple right before her largest meal of the day as a sure-fire way to nix overeating. Additionally, apples contain pectin, which may slightly decrease your appetite.
- They may get a bad rap when it comes to weight loss, but peanuts can be a dieting "do" (in controlled portions, of course). Peanuts contain substantial protein and heart-healthy fat, as well as folate, magnesium, and plant sterols, plus they’re cholesterol-free. Try adding unsalted or lightly-salted peanuts to salads, noodle dishes, and baked goods, or approximately one ounce as an afternoon snack.
January 2009 Quick Tips
