Tips for Eating Less Part 1

To Avoid Overeating, and to Eat Fewer Calories

Have a Regular Eating Schedule

• Eat every three hours to elevate your metabolism

• Eating frequently allows you to eat small portions

• Include protein at every meal and snack to keep your metabolism elevated longer
• Body secretes the hormone ghrelin that spikes just before normal meal times, causing a feeling of hunger

• Eating at the same time every day helps your body anticipate food and prepare for its digestion

• Plan meals and snacks ahead of time to avoid fast food and vending machine meals

Set Specific Times for Meals Throughout the Day (3 – no more than 4 – hours apart)

• Eat small meals so you can eat more meals throughout the day
• Eat Protein to keep your metabolism elevated until your next meal
• Avoid snacking in between those times

Eat slow and don't rush through meals

• It takes approximately 15 minutes for your brain to recognize that you are full
• Chewing your food longer aids in proper digestion (and preventing indigestion)
• Sit down at a table while you eat (never standing) and pay attention to your meal

• Don't eat while completing another task (especially watching TV, etc.)
• Eating often becomes simply routine and it is easy to overeat when you aren't paying attention to your meal
• Enjoy the food!