Pay attention to what, when, and why you eat.
Keeping a food diary helps people lose weight.
Discern between hunger and thirst-you might
think you are hungry when you are really thirsty.
Try to avoid eating standing up, watching TV, or
Eat slowly and chew. You will get more "food
experience" from fewer calories.
Eat smaller, more frequent meals (every three to
four hours). Skipping meals or waiting too long before eating causes excessive
hunger and may lead to eating larger portions at the next meal.
Americans tend to use visual cues to tell them
when they are full, such as when the plate or bowl is empty. So use smaller
Be aware of what a serving is: one serving
(three ounces) of meat, poultry, or fish is about the size of a deck of playing
cards. A one-cup serving of potatoes, rice, or pasta looks like a tennis ball.
One serving of fruits or vegetables is about the size of a small fist. A
one-ounce serving of cheese is about the size of your thumb.