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The top 3 ways to cut down on your calorie intake without changing your diet
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#1 Slow down. It takes approximately 20 minutes after you start eating for the signal from your stomach to reach your brain to tell you that you are full. That means that if you eat at a relaxed pace, you will give your body a chance to do its part in naturally controlling the amount you eat at each meal. Just be sure to respond to your body’s cues. When you begin to feel full, put your fork down.
#2 Turn off the TV. Most people focus their attention on what they are watching and away from what…and how much…they are eating. Did you ever sit down with a bag of popcorn or pretzels and realize that you ate almost the whole bag without even realizing it?
#3 Enjoy your food. Eating can, and should be, a multi-sensory experience. The more you take your time to savor each bite of what you are eating, the more satisfied you will feel...regardless of the amount you eat.
Try an experiment. Choose a small piece of food like a piece of fruit, a piece of pasta, a cracker, or even one small piece of chocolate. Before eating it, take a few moments to notice its color and texture. Then breathe in its aroma. Does it smell sweet, salty, spicy? Put it in your mouth and feel its consistency. Bite into it and chew it slowly to release its full flavor. Concentrate on the taste until it's gone...Did you notice anything different about your experience with the food you chose to eat than when you have eaten it in the past? Did you enjoy it more? Maybe you realized that you've been eating something that doesn't appeal to you as much as you thought it did but you have eaten it too quickly to notice. Can you compare how much you enjoyed eating this small portion compared to the last time you ate a larger portion of this same food?
Calorie-saving tip: Rather than grabbing a bag of chips or a carton of ice cream and a spoon before sitting down to watch your favorite show, put a small handful of your favorite snack in a small bowl or scoop one serving of ice cream in a cup. Then tune out the TV during the commercial and tune into your food…guilt free and with great pleasure!
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