Cut down on portions
Portion your meals in a calorie-conscious manner. One quarter of your plate should comprise a palm-size portion of lean protein, such as salmon or chicken breast; another quarter should comprise a fist-size portion of unrefined grain, such as brown rice; and one-half of your plate should be filled with a variety of colorful vegetables.
See the example below:
If you are still hungry after eating your meal, try waiting about 20 minutes to allow your food to digest. If you are still hungry, eat a tossed salad, extra vegetables, or a small piece of fruit.
Do not skip meals
Eating three meals a day plus snacks is essential in weight management. Don’t forget breakfast! Eating breakfast in the morning jump-starts your metabolism. Remember that food is your body’s fuel: without it, your body cannot work as efficiently.
Front-load your calories
Eat the majority of your calories in the first half of your day. Enjoy portion-controlled snacks during the day to keep hunger under control at night. After all, you’re generally most active during the day. Choose lighter dinners to coincide with evenings when you are less active.
Double up on fiber
Most women do not receive the 25-30 grams of fiber recommended each day. To help you boost your fiber intake, choose whole-grain, high-fiber breads and cereals; choose whole-wheat pasta and rice instead of white; and include more dried beans in your meals. Fiber helps fill you up faster, which can cause you to eat less and curb hunger. Most importantly, soluble fiber can help lower your cholesterol.
Good Food Sources of Fiber
Insoluble Fiber: whole-wheat products like breads, pastas, cereals, wheat and corn bran, the skins of fruit and root vegetables, and most vegetables (like broccoli, potatoes and green beans).
Soluble Fiber: oats, oat bran, barley, psyllium, legumes like dried beans and split peas, most fruits and vegetables.
Participate in physical activity daily as recommended by your physician or exercise physiologist.
Include 5 servings of fruits and vegetables per day
Fruits and vegetables are a great source of vitamins, minerals, and fiber. They are naturally low in calories and fat.
- Eat at least 2-3 servings of fruit daily.
- Avoid juice and canned fruit.
- Eat fruits with the skin for added fiber and nutrients.
- Have plenty of vegetables with lunch and dinner daily. They are also great as a snack.
Drink plenty of water
Include 6 to 8 glasses of fluid each day. It’ll help keep you adequately hydrated and often helps prevent overeating.