Whether you're trying to shed five pounds or 50, these simple steps might help you feel fuller, think less about food, or resist the temptation to snack.
Bulk Up
Adding more veggies to your diet can help you feel fuller because they are loaded with fiber. But who wants to gnaw of raw carrots and celery? And salads can get tiresome very quickly. If you're on a diet plan--like Jenny Craig or Nutrisystem--a tasty and quick way to add more vegetables to your meals is by supplementing prepared meals with additional vegetables. If your meal is chili--add extra fresh bell peppers, onions and corn. If you're eating a low-calorie canned soup--add fresh carrots, zucchini and celery. You'll add bulk to your meals without adding many calories.
Go to Bed Early
Many people overeat late at night while watching their favorite reality show on TV. Don't blow a good day of healthy eating by overdoing it with extra calories at night. If it's close to bedtime, resist the temptation to have that bowl of Ben & Jerry's ice cream and just crawl in bed with a good book instead.
Reduce Alcohol
Not only does alcohol add extra empty calories to your diet, it can also potentially lead to overeating, according to a study by the National Institute on Alcohol Abuse and Alcoholism (NIAAA). When you're trying to drop a few pounds, it might be best to limit your alcohol intake.
Get Motivated
Find out what motivates and inspires you. If you've taken up walking to help your weight loss efforts, try downloading an inspirational book from iTunes to listen to while you walk. Tony Robbins is a popular motivational speaker. Nurture your inside as well as your outside.
Low-Cal Treats
If you just have to have a sweet, reach for a low-calorie snack such as one of the many 100-calorie snack packs that are lining the grocery store shelves these days. This should satisfy your craving without adding too many extra calories.
Reduce Artificial Sweeteners
While most dieters reach for sugar-free foods to keep calories low, a study by Purdue University has shown that artificial sweeteners can actually lead to weight gain.
Social Situations
It is easy to get caught up in the moment when attending a social event--and overindulge. If you're trying to shed a few pounds, you might want to refrain from having a heavy social calendar during that time.
Chew Gum
Sometimes all it takes to stave off a craving is to pop a piece of gum in your mouth. If you know that you've had a balanced diet for the day and truly aren't hungry, the flavor and just having something in your mouth might be enough to satisfy you.
Keep Busy
Eating out of boredom is how many people pack on extra pounds. So turn the TV off and take up a hobby. Stay busy to keep those pounds from creeping up on you. Think about what time of day you tend to overeat the most, then plan an activity for that time of day to keep your mind of the refrigerator.
Stay Hydrated
Sometimes you might think you're hungry, when in fact you are actually just thirsty. Make sure to drink the amount of water your body need. Use this calculator to find out what is the right amount for you.
Whatever diet you choose to attempt, these tips should supplement your program and help you on your way to achieving your goal weight.
As with any diet and exercise program, be sure to check with your physician before getting started.
