1- Drink lots of water and other beverages without calories
People sometimes confuse thirst and hunger. This can lead to taking unnecessary calories while a good glass of ice water would correspond to the need.
If you do not like water, Cynthia Sass of the American Dietetic Association suggests adding ice and lemon or prepare teas flavored with fruit, for example, have lots of flavor and no calories.
2 - Focusing on what can be added to the diet rather than on what should be eliminated
Start by focusing on 5-9 servings of fruits and vegetables that is recommended to take daily is worthwhile because it provides the fiber necessary and leads to feel more satisfied because of the volume of these foods, "says Chief Laura Pansiero. And that's not counting their profits to health are clear.
To succeed in increasing the number of servings, it suggests to prepare dishes of vegetables as a meal rather than simply serve as great company. It proposes to take advantage of seasonal vegetables to casserole, rissotos, pilaf, soups, etc..
3 - Wondering if we are really hungry
When you feel like eating, look for physical signs of hunger, suggests Michelle May, author of "Am I Hungry?"
Having the habit of taking reasonable portions helps to better identify the sensations of hunger and satiety.
4 - Choose carefully the evening snacks
Eating automatically occurs often in the evening, when tasks are completed and you sit down to relax.
"Sit in front of the TV with a bag of crisps or biscuits is one example of when you eat not by hunger but out of habit," says Malena Perdomo of the American Dietetic Association.
It recommends closing the kitchen after a certain time or afford a low calorie snack like a packet of biscuits to 100 calories or half a cup of low fat ice cream.
Once accustomed to feel satisfied with the low-calorie snack, try replacing it with a calorie-free tea, she suggests.
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