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Drinking a cup of warm or hot water seems to help delay the desire to nibble here and there. The warmth relaxes my stomach, and sipping replaces the grazing habit. I have also been trying to get at least half (four cups) of water done by noon.
If you struggle with after-dinner binge eating, which sabotages the great work you do at healthfully eating during the day, try eating a small amount of protein in the late afternoon. My secret: I eat a hard boiled egg or have a small amount of greek yogurt before I leave the office at the end of the day. This keeps me from nibbling during dinner prep, and keeps me fuller overall, which helps me control late night snacking.
In the wintertime, I cook a quiche every Sunday night to last me through the work week. It's quick and easy and you can create different combinations so you don't get bored! It really helps me not skip breakfast, or even worse, over-eat and feel sluggish the rest of the morning.
There are 'portion pots' available on the market. I use standard measuring cups/jug - 1 cup for each 'food group' (protein, carb and 2 cups for veg). Even then I am potentially serving up too much! BUT it's literally 2/3's LESS than what I used to eat. Portions can be difficult. If having trouble - USE a measuring CUP - IF you are still hungry after EATING slowly, just be careful, be aware. The 'portion pots' were silly prices, I already OWNED measuring cups! :)
I have found that eating fruit by itself tends to make me more hungry and causes problems with my sugar levels. However, If I add a protein with that fruit My sugar levels stay even and I can go longer between eating. One of my favorite snacks is an apple with a slice of american cheese.
I am following SparkPeople advice and eating my meals at the dinner table. My husband and I had gotten into the bad habit of eating in front of the TV. But with new living room furniture, we try to eat back in the kitchen where we belong! Makes me more conscience of what I am eating when I am not so distracted. Actually, more comfortable too.
Drinking a lot of water (4+ cups) within a short period of time (~30-60 mins) will prevent your body from using it properly. It is MUCH better to spread your water intake over the whole day. This allows your kidneys to use it properly, instead of releasing unprocessed water and dehydrating you. If you drink throughout the day while eating, you replenish both sodium and water in your kidneys to keep them functioning properly.
For me, it seems like "DIEting" includes eating the boring boneless-skinless chicken breasts at every meal.. What I do is bake THREE chicken breasts for dinner, I eat two (with some broccoli.. yum) and then save the other one for lunch the next day! I shred it, add 1 TBLSP Light Mayo, s/p and some tarragon (key) for a super yummy chicken salad sandwich or great over some butter lettuce! If you're not going to be kissing anyone later.. feel free to add some diced onion as well!
I bought 4 water bottles for home and work, so them there is always cold water in the fridge for me to drink... I am addicted to crystal lite packets - 5 calories and it flavors 32 oz (it says 16.9 oz, but that is too strong stretch that packet!)