5. Limit or avoid high glycemic carbohydrates.
High glycemic carbohydrates ( http://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs ) are a double whammy for weight gain: they raise insulin levels which can trigger fat storage, and they have the shortest satiety curve (meaning they actually trigger future hunger).
4. Plan and Prep in advance.
Spend some time on your calmest day of the week planning some healthy meals and snacks you enjoy. Do as much advance prep as you can. Make a big pot of chicken vegetable soup over the weekend, or chop your favorite salad ingredients in advance so they’re ready to go when you are. Food marketers make unhealthy food quick, convenient and where ever you are…some advance prep can mean your favorite healthy foods are too.
3. Include protein and healthy fat with each meal and snack.
These macronutrients increase long-term satiety, and lower the glycemic impact of the meal, helping weight loss. Healthy fat choices include nuts and nut butters, avocado, olives and olive oil, and sources of omega-3 fatty acids including seafood.
2. Serve your meals on a smaller plate.
Research shows we feel satisfied on less food naturally when we use a small plate. Consider switching to the salad or dessert plates that come with your dish set.
1. Savor your food.
Slow down, eat mindfully and savor the eating experience as much as possible. Not only will you get more pleasure from your meals, but research indicates you will eat less without even trying.
-Lindsay Pasdera, RDN