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   Home Remedies

  • Include two fruits or vegetables in every meal or snack. You'll feel fuller and cut back on calories from other foods.
  • Eat breakfast. You'll be less likely to overeat later in the day.
  • Snack every 4 hours (try oranges, apples, pretzels, string cheese.)
  • Eat at regular intervals.
  • Know your portions: 1/2 cup of rice is the size of your fist, an ounce of cheese is a large marble; a 3-ounce serving of meat is a deck of cards.
  • Divide your plate: 3/4 with vegetables, grains, beans and fruit; 1/4 with extra-lean meat or low-fat dairy products.
  • Make room for cravings. Have a cookie now and then; just drop something else that day.
  • Drink water -- a glass every one to two hours will keep you full.
  • Eat slowly.
  • Cut 100 calories a day (replace that candy bar with an orange and banana) and lose a pound a month.
  • Buy pre-cut fruit and veggies: You'll be more likely to munch on them for a snack or make a salad for dinner.
  • Go for the less processed food (potato versus chips, whole-wheat bread over doughnuts.)
  • Don't eat on automatic pilot (i.e. tasting while cooking, noshing from the serving bowl.)
  • Limit alcohol to special occasions. Not only is it caloric; it also stimulates appetite and obliterates willpower.
  • Brush your teeth after eating.
  • Eat beans: add a handful to salads and soups to curb hunger pangs longer.
  • Sweeten with spice. Add spices like cinnamon and vanilla to desserts versus sugar.
  • Try a new food each day. The flavor will save you from dietary boredom (add mangos to a chicken dish, jalapeño relish to your sandwich, winter pears to salad.)
  • Go spicy. Get a hot flavor boost with chilies, salsa and curry instead of by overeating.
  • Don't even open the menu. Resist temptation by just ordering the steamed veggies or something else low-fat like a grilled chicken salad or a soup and salad combo


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