A medical weight loss plan will require changes to both what you eat, and how much you eat. For many people, reducing calorie intake is the biggest challenge of the plan, especially when you’re accustomed to snacking frequently or indulging in large meals. These seven tips will help you keep your portions (and daily calorie count) under control.
Eat before you’re starving. When you’re absolutely famished, it’s easy to overdo it at mealtime. Eating smaller meals and snacks throughout the day can help.
Rate your hunger before eating. For those who are accustomed to eating at certain times, and for those who assume large portions are expected, this handy trick can help you learn to follow your body’s real hunger cues. Before each meal or snack, rate your hunger on a scale of 1 to 10. Try to eat when you’re at a 3 to 5, so that you never end up at a 9 or 10. When you’re ravenous it can be difficult to slow down and manage your calorie intake.
Drink a full glass of water before eating. Drinking water a few minutes before each meal or snack can help you feel full more quickly. Plus, you’ll automatically be getting your recommended daily intake of water.
Don’t eat in front of a screen. If you’re distracted by a TV or smart phone, you’re more likely to ignore feelings of fullness and continue eating.
Take a break during meals. Stop about halfway through your meal, put down your fork, and chat with a companion or drink half a glass of water. Pausing for a few minutes helps your brain catch up with your stomach’s fullness cues.
Don’t eat until you feel full. It takes a few minutes for your brain to recognize satiety. If you eat until you feel full, you might realized you’re uncomfortably stuffed a few minutes later. Stop eating before you actually think you’re full.
Try an appetite suppressant. Breaking old habits can be difficult for many people who pursue a medical weight loss plan. If you’re struggling with your appetite, call us to discuss our FDA-approved appetite suppressants that can help you manage feelings of hunger.