3. Bread. Look for a whole grain variety (fiber of 4g/serving or more). When possible make the switch to the sandwich thins. Sandwich thins can have only 100 calories. Not able to switch right away, try eating your sandwich open-faced using only one slice of bread. This will save you many calories. Don't like an open faced sandwich, look for light varieties of bread that only have 40-60 calories per slice.
4. Portion control. Large portions at home and at restaurants is what gets alot of us in calorie trouble. Keep measuring tools on hand to keep you in check. After a while you will be able to actually "eyeball" your measurements without use of the tools.
6. Get a pedometer and wear it. A pedometer is a tool that keeps track of the amount of steps you take over a period of time. Strive for 10,000 steps daily. Once you have mastered that, strive for more. A review of 26 studies covering 2700 participants found that wearing a pedometer increased activity by 27%.
7. Swap sour cream and mayonnaise with 0% Greek yogurt. Greek Yogurt has a similar consistency but is more nutrient dense with lots of protein and calcium and without the added fat or cholesterol.
8. Dip, Don't Pour. Order or serve salad dressings on the side and dip the tines of your fork in it as you eat your salad. This way you will have a taste of the dressing with each bite of salad. Choose oil and vinegar based dressings over creamy. Try lemon juice or fresh fruit slices on top of the salad that will allow the juices to coat your salad for flavor. Stop pouring the calories, fat, and sodium.
9. H20! Drinking at least 1 to 2 cups of water prior to a meal may help curb your appetite and your hunger.
Thirst is commonly disguised as hunger and by drinking water prior to a meal will help you determine if you are truly hungry.
10. Eat slowly and chew each bite mindfully. One obvious benefit to eating slowly is that you will get to savor each bite and enjoy the flavors and textures of the meal. If you double the amount of time that it takes to eat your meal, you may even realize that you are full before finishing everything.
11. Put the fork down! Place your fork (or other eating utensil) down between bites of food. This will help you slow down and allow time for you to digest your meal.
12. Stop Before You Get Stuffed! It takes your stomach approximately 20 minutes to signal your brain that you are full. The process doesn't occur until your stomach begins to "stretch". By slowing down your eating and following tips 10 and 11, you give your body a chance to let you know you are full instead of getting to the point of feeling sick.