Your Eating Style
Eating Speed
Take at least 15 minutes to eat breakfast and lunch and 20 minutes for dinner. Slowing down the pace of eating usually means consuming fewer calories because it gives your body time to let you know you are full, before excessive calories are eaten.
Eating Consciousness
Decreased eating consciousness not only leads to overeating, but also to decreased enjoyment. If you eat while watching TV or a movie, studying, reading, etc., you will probably only remember and enjoy the first bite or two and the last few mouthfuls. Frequently you are unaware of all the food eaten in between because you are concentrating on something other than eating. Try to avoid eating while involved in other activities. You will enjoy your food more when you are fully aware of what you are eating.
Portion Sizes
You can eat anything you enjoy, as long as you consume it in limited amounts. Small portion sizes are the key to decreasing the number of calories you consume and are essential for long term success.
Examples of serving sizes:
Starch: 1/2 bagel, 1/2 cup rice/noodles/pasta, 1 cup dry cereal
Fat: 1 tsp. Mayonnaise/margarine, 1 tbsp. Salad dressing
Meat: 2-3 oz. Lean meat/fish/poultry
Eating Patterns
Try not to skip meals. Going hours between meals cannot only decrease your metabolic rate, but lead to bingeing when you finally do eat. If you are full, leave food on your plate. Listen to the signals from your body (hunger pangs) and learn to rely on them when making decisions about whether or not to eat.