1. I make a constant, conscious effort to control the amount of food that is placed before me – i.e. I always control my portions! A visual guide that I find very useful is to never (with the exception on non-starchy veggies) consume more than my two hands cupped together at any one sitting.
2. I bulk up my meals with “big foods” that don’t provide many calories – i.e. fruits/veggies. For example: I almost always have a big handful of baby carrots and a sliced apple on my lunch plate as accompaniments.
3. I make sure to have some healthy, high-quality protein (fish, shellfish, skinless poultry, beans/legumes, eggs, nuts, seeds, whole soy foods, low fat dairy products, etc.) at each feeding. Protein is the most satiating of the 3 macronutrients and works wonders for appetite control.
4. I avoid the “Great White Hazards” (white flour, white rice, white potatoes, sugar and sweets) like the plague. I know they perpetuate my appetite and put my body in fat- storage mode. It is completely ingrained in me, if when I see white – I think fat!
5. I never let myself get hungry – 3 meals a day with appropriate snacks between are the rule. I am well aware that hunger leads to an overall greater caloric intake. A small handful of nuts is my favorite between meal snack.
6. Exercise – I am completely hooked and do it religiously. I am a runner and a swimmer and make sure to sign up for a few sprint triathlons yearly to keep me on task!