SLIDESHOW
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10 Ways to Control Your Eating ( courtecy
;-webMD )
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This tool does not provide medical advice. See additional information.
Slideshow: 10 Ways to Control Your Eating
1/11
Chew gum in the grocery store.
Maybe you’ve heard you
shouldn't shop for food when you’re hungry. Well, you might want to pop in a
piece of sugarless gum before you head down the aisles, too. While chewing gum,
people felt less hungry and had fewer junk-food cravings, according to two studies.
As a result, the people bought fewer high-calorie snack foods, like chips, and
brought home more healthy options, like vegetables.
1/11
Serve yourself healthy stuff first.
Whether you’re having a
meal at home or choosing from a cafeteria line, load your plate with the
healthiest items first. Diners at buffets tend to take larger servings of the
first few foods they see, a study shows. So, think before you start piling up your
plate. Dish up veggies or whole grains before fattier meats and sides.
1/11
Buy your lunch with cash.
It’s easier to buy junk
food and desserts when you pay with plastic. Something about handing over cold
hard cash gives people pause. For instance, when high schoolers were told to
use cash to pay for less-healthy foods like cookies, they thought twice about
it, and often grabbed healthier fare, researchers found.
1/11
Turn off TV cooking shows.
If you’re trying to lose
weight, seeing food on TV could make you want to snack. People on diets eat
more candy while watching food-related shows than when watching food-free
programming, research shows.
1/11
Use blue plates.
Believe it or not, the
color of your dishes might make a difference in how much food you serve
yourself. The more the food blends in with the plate color, the more chow
you’re likely to take, research shows. So consider using plates in a different
hue.
1/11
Use smaller bowls and plates.
The size of your dishes
and utensils gives your brain cues about how much you’re “supposed” to eat --
and a bigger dish means more food. In one study, people at a Chinese buffet who
got a large plate served themselves 52% more food, and ate 45% more, than those
with smaller plates.
1/11
Hit the pause button before giving in to a
craving.
Eating because you’re
bored, tired, or tense can make you feel out of control. Try to delay the urge
to graze: When a craving hits, do something else for 5 to 10 minutes, then see
if you still want to eat. Chances are, the urge will have faded, at least a
little.
1/11
Keep unhealthy snacks out of sight.
Stash junk foods like
candy and chips where you can’t see them. You might eat less. When office
workers kept chocolates on their desks, they ate 48% more than when the candies
were 6 feet away. If they put chocolates in their desk drawers, they ate 25% less
than if the sweet stuff was on their desks.
1/11
Always order the “small.”
A large container can
tempt you to eat more food, even if you’re full or it doesn't taste good. In
one study, moviegoers were given free popcorn in either medium or large tubs --
some was fresh and yummy, and some was stale. People given the fresh stuff in
large containers ate 45% more than those who got it in medium tubs did. Even
those who got stale popcorn in large containers ate 33% more than those with
medium tubs of it.
1/11
Eat slowly, and drink water.
Take smaller bites. Chew
your food slowly. Take a little more time between forkfuls. And drink water
while you're eating. These simple steps are key if you want to cut back on
calories and still feel full, research shows.
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