Nutritional experts disagree on many aspect of what is truly the best way to eat. However, they all agree that eating less is the key to good health and a long life. In fact, studies show that a lower calorie diet is one of the key components to an extended lifespan. A study of centenarians show that one key to living over 100 is eating in moderation. However, this does not mean that you need to go on a low calorie diet or deprive yourself to reap the healthy benefits of eating less. To assist you with eating less without feeling deprived, here are 18 tips:
- Drink 6 - 8 ounces of water before each meal (preferably with a few drops of lemon or lime juice)
- Eat slowly – chew at least 12 - 18 times before swallowing
- Eat on a smaller plate
- Put your fork down after each bite
- Minimize alcohol with each meal
- Eat at the dinner table
- Fill up on plant foods – whole grains, vegetables and fruits
- Don’t eat in front of the TV
- Eliminate trigger foods
- Don’t eat while driving, standing or in bed
- Minimize variety at any one meal
- Portion out all food on the plate before starting
- Don’t eat out of the serving containers
- Always leave some food on the plate
- Avoid eating when distressed
- Only eat to an “8” on a 1 - 10 fullness scale
- Keep a food journal
- Practice mindful eating
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