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Eat soup or salad before the meal
There are studies that show that people who eat a salad with a healthy dressing or a light soup (avoid the creamy stuff) eat less calories than those who do not eat them.
Eat veggies
They are packed with nutrients and very low in calories. There are many ways to prepare your veggies. Italian, Indian, Thai and other ethnic cuisines have great vegetarian dishes with flavor. Avoid overcooking the vegetables to preserve their nutritional value. If you eat veggies, you will eat less of other more calorie rich foods and you will have fewer instances of constipation.
Drink water
According to dozens of studies, many a times when we feel hungry, we are actually thirsty. Drink at least 8 glasses of every day and try to stay hydrated at all times, particularly on warm days or even on cold days if you are in a heated building or car. If you drink more water, you will also drink less calories (don’t drink soda or juices as your source of water).
Use smaller dishes
The human tendency is to fill the dish when serving. So the bigger the dish, the more you will eat. There are studies proving that this is the case.
Do not put the food in large serving bowls at the table
If you sit at the table while others are still eating, even without thinking if food is in front of you, you may just serve one more serving. If the food is not in front of you, the possibility of an extra serving is smaller.
Eat slowly
If you eat slowly, chewing well each bite, you are giving time to your stomach to tell the brain that it is full.
Use spices instead of fat for flavor
Spices and herbs are the traditional ways to flavor foods. In most cases if you use more spices and herbs you will use less fat without sacrificing flavor.
Eat at home, homemade foods
Processed foods from the supermarket and restaurant-cooked foods are rich in fats and sodium and often cooked with poor quality ingredients. You can create your own simple recipes and prepare healthy foods. Not only will you save money, you will also have better health. If you do not have time to cook after a busy day at work, try to cook during the weekend and freeze it.
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