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Each entry may not be right for every individual. At Greatist, we believe in providing readers with the information to make their own healthy choices based on a variety of weight loss techniques. As always, consult a healthcare professional before starting any weight loss program. Tips for Eating. 1. And when the food looks better—you guessed it—you eat more. Research says to avoid plates that match the food served on them (think: a deep red plate with a greasy slice of pizza), because there is less of a contrast, which may prompt us to eat more. You'll load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat, and fish, while the inner aisles hold more pre- packaged, processed foods. Browsing the perimeter can help control how many unwanted additives are in your basket. And when the crisper is empty, make sure the freezer is stocked with frozen veggie mixes or berries (and don't forget to grab the bags that are sans added sauces or sugar). You may be less apt to order out when you’ve got the makings of a healthy dinner right at home. More good news: Healthy food doesn’t always have to be pricey. Leidy HJ, Lepping RJ, Savage CR. Obesity (Silver Spring, Md.), 2. May.; 1. 9(1. 0): 1. X. While there’s still debate on howimportant breakfast really is, not eating until the afternoon may lead to binge- eating later (think: a massive dinner because you're starving). Astbury NM, Taylor MA, Macdonald IA. The Journal of nutrition, 2. May.; 1. 41(7): 1. Stick to a reasonably- sized breakfast with plenty of protein, so you're not tempted to eat unhealthy snacks mid- morning. Schusdziarra V, Hausmann M, Wittke C. Nutrition journal, 2. Jan.; 1. 0(): 1. 47. Get busy in the kitchen. Your fave Seamless order—or any local restaurant—is likely an oversized portion, which can result in increased caloric intake. Diliberti N, Bordi PL, Conklin MT. Obesity research, 2. Jul.; 1. 2(3): 1. Bottomless bowls: why visual cues of portion size may influence intake. Wansink B, Painter JE, North J. Obesity research, 2. Jun.; 1. 3(1): 1. Prioritize your pantry. If you’ve got favorite not- so- great items you’d like to save as a treat, tuck them in the back of the pantry with healthier items, like whole grain pasta, rice, beans, and nuts up front. We know that just because the bag of lentils are right in front doesn’t mean you’ll forget about the brownie mix, but it can help. Just seeing or smelling food can stimulate cravings, and increase hunger (especially for junk food). Ferriday D, Brunstrom JM. International journal of obesity (2. Jun.; 3. 5(1): 1. Serve restaurant style. When you’ve cleaned your plate, take a breather then decide if you really want seconds. Changing up the environment in which your food is served can help reduce intake. Preventing chronic disease, 2. Dec.; 5(1): 1. 54. Snack before dining out. And be sure to reach for the protein—research shows that an afternoon snack of Greek yogurt can lead to reduced hunger, increased fullness, and less eating come dinner time. Gailliot MT, Baumeister RF, De. Wall CN. Journal of personality and social psychology, 2. Mar.; 9. 2(2): 0. Freeze what you won't be serving. When the food is out of sight, studies show you’ll be less likely to reach for a second helping. Ferriday D, Brunstrom JM. International journal of obesity (2. Jun.; 3. 5(1): 1. Do distant foods decrease intake? The effect of food accessibility on consumption. Maas J, de Ridder DT, de Vet E. Psychology & health, 2. Jun.; 2. 7 Suppl 2(): 1. Hollis JF, Gullion CM, Stevens VJ. American journal of preventive medicine, 2. Sep.; 3. 5(2): 0. Eating slowly led to decreases in energy intake within meals in healthy women. Andrade AM, Greene GW, Melanson KJ. Journal of the American Dietetic Association, 2. Jul.; 1. 08(7): 0. Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon- like peptide- 1. Kokkinos A, le Roux CW, Alexiadou K. The Journal of clinical endocrinology and metabolism, 2. Oct.; 9. 5(1): 1. So slow down, and take a second to savor. Pearson N, Ball K, Crawford D. The international journal of behavioral nutrition and physical activity, 2. Mar.; 8(): 1. 47. Getting sucked into the latest episode of . It’s not just the mindlessness of watching televsion that’ll get us. Commercials for unhealthy foods and drinks may increase our desire for low- nutrient junk, fast food, and sugary beverages. Sneak in your veggies. Ledoux TA, Hingle MD, Baranowski T. Obesity reviews : an official journal of the International Association for the Study of Obesity, 2. May.; 1. 2(5): 1. X. Add veggies to omlets, baked goods, and of course, pasta dishes (Bonus: Try zucchini ribbons, or spaghetti squash instead or traditional grain pastas). Pump pureed veggies, like pumpkin, into oatmeal or casseroles. Adding a little vegetable action into a meal or snack will increase fiber levels, which helps make us fuller, faster. Rasoamanana R, Even PC, Darcel N. Physiology & behavior, 2. Dec.; 1. 10- 1. 11(): 1. X. Turn your back on temptation. If we face away from food that might tempt us when we’re not hungry (like an office candy bowl), we may be more likely to listen to cues from our gut rather than our eyes. Wansink B, Painter JE, Lee YK. International journal of obesity (2. Dec.; 3. 0(5): 0. Grab a handful—not the whole bag.
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