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than the calories you eat at supper. If you are going to skip a meal, make it supper!
Order from the light menus now offered at many restaurants, or purchase low-calorie or reduced-fat products at the grocery store. For example, eating a grilled chicken sandwich at Chick-Filet instead of the fried chicken sandwich will save you more than 10 fat grams!
Use a smaller plate at mealtime to satisfy your psychological need to see a full plate.
Eat and chew slowly. "Savor the flavor!" Learn to stop eating before you feel full. Remember, it takes 20 minutes for the stomach to tell the brain that it is full. Stay attentive to your appetite throughout the meal. Most of us begin eating very quickly when we are physically hungry. After the first few bites, make a conscious effort to start slowing your pace. When you are no longer sensing a feeling a hunger, it's a good time to start eating.
Reward yourself with pleasures other than food--buy some new clothes or a new music CD or video, get a different hair style, see a movie, visit a friend, etc.
Never leave home "starving" - Always have a light snack before eating dinner in a restaurant, such as a piece of fruit, a glass of juice or a carrot.
Out of sight, out of mind - if you must keep tempting treats around, store them out of view, off counter-tops, and as out-of-reach as possible.
Begin a meal with a non-cream hot soup - like bouillon. It forces you to eat more slowly and fills you up so you won't be overeat.
Never go shopping on an empty stomach - just as you would do (above) before going out to eat, have a light snack before going grocery shopping and always make a hopping list - and stick to it!
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