B Be aware of the calories in what you are eating and drinking. Note: Drinks can be a major source of calories, especially sweetened juices. Alcoholic drinks are also high in calories. And be aware of those widely advertised soft drinks. Check the calorie count on the label. You might be shocked.
2. Have a snack or an appetizer before eating a meal. It will take the edge off your appetite and may induce you to eat less.
3. Avoid temptation. If chips, chocolates, or cookies are on hand, you will inevitably eat them! Replace them with low calories snacks, such as apples, carrots, whole-grain wafers.
4. Don’t eat everything put in front of you. Reject what you know will give you too many calories.
5. Slow down. Why hurry? Enjoy your meal by noticing what you are eating-the colors, the flavors, the interaction of foods. Listen to the body signal that say, “I m full. I don’t need any more.”
6. Stop eating before you fell full. Exercising the body three times per week can be of help. For example swimming, jugging, cycling, as well as playing football.
7. Restaurants in some countries are notorious for serving excessive portions. Leave part of your entrée behind, or share the plate with someone else.
8. Desserts are not essential to complete a meal. It is better to finish off with fruit or another low calorie item.
9. Food manufacturers want you to eat more. Profits are their bottom line. They will try to exploit your weaknesses. Don’t be taking in by their clever advertising and pretty pictures. You can say no!