Drink a glass of water or a cup of herbal tea before each meal or two just in case. What you think is hunger might just be thirst — it can be difficult to tell the difference. Drinking a full glass of water and waiting a few minutes can help you make sure you're really hungry before you dig in.
The water will also take up a little room in your stomach, which will help you feel satisfied even if you eat less. If you don't want to drink the whole glass before a meal, try taking sips between each bite.
If you crave sugary drinks instead of water, trick yourself. Put a slice of lemon or lime in your water bottle to add flavor.
Divide up your food before you eat. Cut meat into small pieces, or break bread into tiny bites.
Use smaller utensils and smaller plates. If you tend to eat your cereal with a large tablespoon, swap it out for a smaller teaspoon. A meal looks like much more food on a lunch plate than a dinner plate.
Giving your metabolism something to do first thing in the morning gets it burning calories. When you don't eat for long periods of time, your body functions as if you're fasting because food is scarce, and accordingly burns less energy. Eat something that contains fiber or protein. It takes longer to break down these foods than it takes to burn sugary foods with lots of carbohydrates. Try foods like fresh fruits and vegetables, eggs, and peanut butter. A regular food schedule can also help you mentally control your eating. If you have a set mealtime to look forward to, you can give yourself an exact timetable for delaying gratification. Don't snack while you watch a show. Instead of snacking until you're satisfied, you run the risk of snacking until the program is over or you hit a commercial break — which might be well past the point of feeling full. Find another outlet. Instead of eating for comfort, do something like meditating, exercising, playing a musical instrument, or reading. Get enough sleep. Sleep deprivation can lead to feeling more stressed and, accordingly, hungrier during the day. Aim for at least seven hours a night.[4] Clear your mind before you eat. Take a few deep breaths and slow your heart rate before you eat. Chew slowly, and and take a few breaths between bites.tips for fighting off the nighttime munchies: Set a deadline. It should be at least two hours before you go to bed, if not three. Once you've settled on it, consider it the point of no return — if you want a snack, it has to be before 8:00. Drink herbal tea instead. If you can't get by without doing something, brew a cup of herbal tea and sip it slowly before you go to bed. It should have very few calories (if any), and it will help your stomach feel full.
Giving your metabolism something to do first thing in the morning gets it burning calories. When you don't eat for long periods of time, your body functions as if you're fasting because food is scarce, and accordingly burns less energy. Eat something that contains fiber or protein. It takes longer to break down these foods than it takes to burn sugary foods with lots of carbohydrates. Try foods like fresh fruits and vegetables, eggs, and peanut butter. A regular food schedule can also help you mentally control your eating. If you have a set mealtime to look forward to, you can give yourself an exact timetable for delaying gratification. Don't snack while you watch a show. Instead of snacking until you're satisfied, you run the risk of snacking until the program is over or you hit a commercial break — which might be well past the point of feeling full. Find another outlet. Instead of eating for comfort, do something like meditating, exercising, playing a musical instrument, or reading. Get enough sleep. Sleep deprivation can lead to feeling more stressed and, accordingly, hungrier during the day. Aim for at least seven hours a night.[4] Clear your mind before you eat. Take a few deep breaths and slow your heart rate before you eat. Chew slowly, and and take a few breaths between bites.tips for fighting off the nighttime munchies: Set a deadline. It should be at least two hours before you go to bed, if not three. Once you've settled on it, consider it the point of no return — if you want a snack, it has to be before 8:00. Drink herbal tea instead. If you can't get by without doing something, brew a cup of herbal tea and sip it slowly before you go to bed. It should have very few calories (if any), and it will help your stomach feel full.
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