Here's what the book "Fight Fat, Secrets for Successful Weight Loss" by Alisa Bauman suggest:
>Smell your food.
Studies have shown that once you start eating, smelling food can make you stop eating sooner by satisfying you faster. So rsy more slowly and take the time to smell what you are eating.
>Keep a food diary.
Write down unplanned eating and the circumstances under which it occured. Review your notes after so you know what triggers your appetite and you can plan how to deal with it.
>Eat breakfast.
Research shows that women who eat breakfast tend to snack less on high-fat, high calorie goodies.
>Spice up your food.
Food will satisfy you more quickly if it taste good and has a good mouth-feel. So as not to resort to large amounts of sugar, salt or fat, use herbal seasonings or other flavorings that tend to be hot or sour. Try lemon juice or chili powder.
>Eat food that fills you up more.
Some food will fill you up faster and satisfy your hunger better than others. The faster food fills you up, the less of it you will eat. Some of the filling foods are apples, orange, potatoes, whole wheat pasta, fish, lean beef steak and popcorn.
>Don't overdo fat.
Researchers said: "high-fat meals at any time of the day tend to make you crave for more fat. A high-fat meal seems to be not as satisfying as a high carbohydrate meal.
>Turn-in to slow mood music.
People tend to chew faster and eat more when they listen to fast tunes than to slow ones.
>Get more exercise.
Good, healthy exercise can decrease appetite.
>Play with your food.
When you go to a restaurant, try ordering food that will keep your hands busy and will take longer to eat (like hot soup or a lobster in a shell)
>Wear something more body-fitting than something loose.
It will keep you from overeating if you're trying to lose weight.
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