Frequent Meals: Don't skip meals
or go more than four hours without eating, it sets you up
for later temptation. When meals are more than six hours
apart, plan a small snack. This is especially important
for pregnant and breastfeeding women who can have rapid
drops in blood sugar, and a hunger which progresses rapidly.
Eat Moderate Portions: If you need to cut back, eat
a little less of everything, rather than cutting out one
important food group completely. Remember your need for
calcium and protein, however. Your food sources of these
nutrients should not be cut too low. Neither of these nutrients
can be covered by a multivitamin-mineral supplement.
Beware of Concentrated Sugars: Excess sugar eaten alone
(sodas, jellybean-type candy, most sweets) causes more insulin
secretion. Insulin promotes fat storage and can result in
a rebound drop in blood sugar levels. Low blood sugar, in
return, stimulates the appetite, especially cravings for
more sugar. Try to limit sugar intake to small amounts during
a meal, rather than as a single snack item.
Eat foods high in fiber: Fiber fills you up and helps
to stabilize blood sugar levels. This effects your appetite.
There are two types of fiber, soluble
and insoluble. We need both of them in our diet!
Lower your fat intake:Limit foods that are high in fat.
No need to be overly zealous, just aware and cautious. A
little fat in each meal can help keep you satisfied between
Avoid alcohol intake: Avoid drinking alcohol
when pregnant or breastfeeding. For others, be aware
of the effect of alcohol on weight. Not only does it provide
calories and few nutrients, it facilitates weight gain.
Drink plenty of water: Weight loss increases your need
for water. Drink at least 8 eight ounce glasses of water
or other hydrating, low calorie fluids daily. Be aware that
caffeine and alcohol act as diuretics (water wasters). They
do not replace water, they waste it.
Eat Slowly: It takes about 20 minutes for your stomach to
signal the brain that it is full. If you eat too quickly, you
will probably overeat. Put your fork down between bites and chew
your food well.
Pay Attention to Late Night Snacking: Your metabolism
is fastest in the morning and afternoon, then begins to
slow down, with the lowest level at night. When your metabolism
is low and your calorie intake is too high, you are more
likely to store fat. During pregnancy and lactation, a night
snack may be important, but do not over-do portions or fat
content. Try to make this snack healthy.
Create a Supportive Environment: There's a good chance
that if it's not in your environment it won't get eaten.
Go through your cupboards and rethink whether or not those
unhealthy nibbles are really worth keeping.