1st, Schedule Your Meals
Lots of people who come to the Duke Center have stopped listening to their hunger cues long ago and instead eat because they're upset, bored, or just saw a commercial for a tempting food, says Tenekjian. "As a society, we've really lost the ability to recognize our hunger signals," she notes. "Until the people who come here become aware of that, we ask them to eat on a timetable ,,
—small meals every three to four hours
—when they go home.
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2nd, Dine at the dinner table only
If you eat in front of the TV, then every time you nuzzle in with the remote control, it's a cue to eat. Instead, designate an eating spot for all meals and snacks.
3rd, False Fry
Try "frying" with calories-free cooking sprays instead of oil. Spray sliced potatoes and roast them in the oven for french fries that taste fried without the fat, suggests Miltenberger.
4th, Stay busy
Do something that's not conducive to eating. The folks we talked to aren't sitting around thinking of hot fudge sundaes. They're singing in choirs, taking classes, running marathons, leading weight loss groups, and more.
5th, Don't Beat Yourself Up
If you caved in and ate nachos and frozen margaritas at happy hour with your friends, don't blame yourself for blowing your weight loss plan.
6th, Drink water
Drink maximum water as much as you can, Drinking water is pure enough to be consumed or used with low risk of immediate or long term harm. Some health authorities have suggested at least eight glasses, eight fl oz each (240 mL), of water per day.
Lots of people who come to the Duke Center have stopped listening to their hunger cues long ago and instead eat because they're upset, bored, or just saw a commercial for a tempting food, says Tenekjian. "As a society, we've really lost the ability to recognize our hunger signals," she notes. "Until the people who come here become aware of that, we ask them to eat on a timetable ,,
—small meals every three to four hours
—when they go home.
If you eat in front of the TV, then every time you nuzzle in with the remote control, it's a cue to eat. Instead, designate an eating spot for all meals and snacks.
Try "frying" with calories-free cooking sprays instead of oil. Spray sliced potatoes and roast them in the oven for french fries that taste fried without the fat, suggests Miltenberger.
Do something that's not conducive to eating. The folks we talked to aren't sitting around thinking of hot fudge sundaes. They're singing in choirs, taking classes, running marathons, leading weight loss groups, and more.
If you caved in and ate nachos and frozen margaritas at happy hour with your friends, don't blame yourself for blowing your weight loss plan.
Drink maximum water as much as you can, Drinking water is pure enough to be consumed or used with low risk of immediate or long term harm. Some health authorities have suggested at least eight glasses, eight fl oz each (240 mL), of water per day.
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