Many factors contribute to weight gain. People may eat more food due to stress, lack of sleep or other problems.
Many people are aware that a healthy weight helps prevent Type 2 diabetes, heart disease and osteoarthritis. But long-term weight control delivers other vital benefits. In manufacturing, product quality depends on precise fill and weight controls. When overfill and underfill occur, profitability, brand reputation and customer trust are at risk.
Eat Smaller Meals More Frequently
Eating smaller meals more frequently may help you control your appetite. However, it’s important to focus on the quality of the foods you choose.
Many people recommend eating small frequent meals to balance blood sugar levels, avoid energy highs and lows, and reduce cravings. However, this can lead to overindulging in unhealthy foods.
Research has shown that increasing meal frequency does not boost metabolism or increase weight loss. It’s also associated with higher calorie consumption and an increased appetite.
Fill Half Your Plate with Vegetables
Eating plenty of non-starchy vegetables is a great way to lower your blood sugar, as well as provide important vitamins and minerals. Vegetables are also rich in fiber, which can help prevent or ease constipation.
Fill the other half of your plate with protein foods such as fish, chicken, beans, nuts and soy foods. These foods are lower in saturated fat and higher in fiber than red meat and processed cheese. Avoid sugary beverages and choose water, milk or tea.
Eat Low-Calorie Snacks Between Meals
Snacks are an important part of the healthy diet, providing energy and nutrient-rich foods. But make sure you eat only low-calorie snacks.
Choose snacks that include a protein source and carbohydrates to keep you full. Try yogurt with berries, cheese sticks or pretzels with nonfat cottage cheese. Keep high-calorie snacks out of sight and only have healthy options at hand to avoid mindless eating between meals. Keep a stash in your purse, backpack or glove box to avoid the vending machine.
Keep Tempting Foods Out of Sight
Many people find that they get cravings when seeing foods that are “off-limits.” Having a pint of ice cream in the freezer, candy stash in the desk drawer or favorite snack food on hand can be temptation enough to trigger overeating. Keeping these foods out of sight can help to prevent this problem. Try shrink-wrapping the food or placing it in a cabinet. Keep healthy snacks readily available instead. Try to follow the 80/20 rule – eat healthy most of the time but allow yourself treats on occasion.
Eat Your Meals at the Right Time
Eating your meals at the right time is essential to controlling your appetite and preventing overeating. Try to eat most of your calories earlier in the day, and limit how much you eat in the evening or overnight. This is because your body cannot digest food as well during times when it is releasing the sleep-promoting hormone melatonin. Keep in mind, however, that your mealtimes may vary from one day to the next. Always trust your instincts. You should listen to your hunger signals and eat when you are hungry.