Good thread. Here's what I do that keeps me from eating more every day:
- Eat lots of protein, especially for breakfast. I've found that if I keep protein levels up, then I don't eat as much other stuff.
- Use a salad plate for my meals, and not a dinner plate. You put much less food on a salad plate and it looks like more, so there's a bit of a psychological boost there.
- Weighing and measuring everything that goes in my mouth as best I can. I was really surprised how different portion sizes are for real until I got my digital scale and started weighing everything. Now I'm much better about being able to judge a real portion size.
- Drinking water. I fill a 1/2 gallon jug from the cooler and put it on my desk every morning. I use it to fill my glass throughout the day and my goal is to have finished the whole jug before I leave the office at night. On days I don't fill the jug first thing, I wind up eating more and drinking less.
- Take a multi vitamin in the morning with my breakfast. For some reason I'm less hungry if I've taken my vitamin. It might be psychological, or there might be something really there, but whatever it is, it works for me.
- Exercise. I eat less in the evenings on days I've gone to the gym. Part of it is on the days I go to the gym, I come home and have a protein shake which really fills me up before dinner. I have to do it, though, or I'm ravenous after a good workout. The other part is that on days I work out I feel *motivated* to eat healthily (and eat less) because I don't want to "waste" all the time and effort I've just put in. So there's a psychological kick to getting up and moving.
- PLANNING. Honest to goodness this is the thing that works the very best for me. I plan my meals and snacks every Sunday evening. I do whatever cooking I need to do on Sunday. I pack as much of a full week's worth of lunch and breakfast on Sunday, and then just add the perishable stuff the night before. Doesn't mean I always stick to it - for example, today I'm going to lunch with someone from the office across the hall - but if I have a plan, it helps me from impulse eating.
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