Whether you want to lose weight or just keep it off, there are healthy ways to control your eating. Psychologists work with individuals of all ages to help them make behavioral changes to achieve their goals.
Avoid foods and beverages high in sugar, salt and fat. Eat more nutrient-rich foods, such as vegetables and low-fat dairy.
Eat Smaller Portion Sizes
The size of the portions you eat during meals and snacks can be an important factor in controlling weight. A recommended serving size is listed on food labels and is based on the amount of a particular food that most people eat during one meal or snack. Research shows that increasing portion sizes in restaurants and homes correlates with an increase in obesity prevalence, and that exposure to larger portions can influence later dietary intake. Using smaller plates and eating slowly can help to control portions. It’s also essential to understand that different individuals have varying energy needs, so portion sizes should be tailored for their unique circumstances. For example, more active people may require larger portions than inactive adults. Additionally, men’s calorie requirements are greater than women’s.
Don’t Shop When Hungry
Whether at the grocery store or a mall, it is best to avoid shopping while hungry. Researchers have found that individuals who shop while hungry tend to spend more money and purchase food items that were not on their original list. Hunger increases the salience of food cues and draws attention to tempting high calorie foods that promise instant satisfaction. The American Institute for Cancer Research suggests consuming a small snack before you go shopping and always having a shopping list that will help to guide your food choices. This is especially important for those who live in food insecure families, according to the research. (Reuters Health)
The American Institute for Cancer Research is a non-profit organization dedicated to preventing cancer through groundbreaking research, community programs and impactful public health initiatives.