You can still dig in, but be moderate.
Posted: Monday, November 17, 2008 6:00 pm
1. Plan ahead. Find out what is on the menu. Offer to bring something low-fat and/or low-carb.
2. Stay on your schedule. Skipping meals makes you hungrier and more likely to overeat. Cutting back is OK.
3. Eat something “bulky” to begin with. Fill up on fruits, vegetables, salads and soups.
4. Survey the table before you fill your plate. Choose the things that you like the most.
5. Watch portion sizes. You can eat almost anything if done in moderation.
6. Use a small plate. Studies find you will fill up a plate whatever size it is.
7. Place only two items on your plate at a time.
8. Slow down. Give the brain a chance to register that something has gone into your stomach. Put your fork down between bites.
9. Position yourself away from the table. The closer you stand, the more you will eat. Also face away from the food.
10. Pick your drinks carefully. Good choices: water with lemon, diet soft drinks, club soda, mineral water or tea. Higher calories, fat and carb choices: punch, eggnog (340 calories per cup) and alcohol (7 calories per gram, more like fat).
11. Use tall, thin glasses. You'll drink less with a tall glass, than you will with a short, wide glass.
12. Be realistic. Decide to maintain your weight. Forget about losing weight.
Source: Janet Buck, registered dietitian, Lincoln