#1 Don’t Skip Breakfast
The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while. However, it is sure to back fire into severe hunger and you will be more likely to overeat later. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal) with protein and fat (low-fat soy yogurt or soy milk). This will keep your energy levels even and hunger in check.
#2 Eat more often
Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar. When blood sugar drops too low you will get cravings and want to eat. By keeping your blood sugar stable you can control your appetite and keep your metabolic rate high. When you go many hours without eating your body will compensate by slowing down to conserve energy and this effect hurts your weight loss efforts!
#3 Eat protein at every meal
Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: turkey or tofu on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein powder supplement made into a protein shake or smoothie.
#4 Hold off on snacking
Many of us grab a snack for quick energy when we are feeling tired. Do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20-minutes brisk walk. This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of water. If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese (try Daiya brand if you are vegan).
#5 Consume enough for your body’s needs
Eating too little slows your body’s metabolism the same way eating to infrequently does. If you want to lose weight, do not slash your calories too drastically. Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.