1. Drink water
Always sit down to eat with a glass of water and make sure that you finish it during your meal. Alternating sips of water between bites will slow your eating, help digestion and make you feel fuller, sooner. Feelings of hunger are directly related to dehydration so make sure that you are taking plenty of water during the day.
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2. Fill up on fiber
Enjoy a starter. A hot low-fat soup like vegetable broth soup or a salad with low fat dressing will give you filling fiber and some servings of vegetables.
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3. Watch portions
It's annoying to have to measure everything but you might want to take a look at any food you eat and see what a real portion is. Stick to the recommended portion size.
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4. Eat Slowly
It takes 30 minutes for the stomach to feel full, which means if you eat until you are full, you are actually grossly over full and should feel terrible in about 30 minutes. Chew each bite and really enjoy your food. Stretch out courses when possible. Allow your stomach to catch up with what you've just put in it. When you feel full, STOP EATING. You can always save leftovers.
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5. Divide and Conquer
When having snacks like chips, cookies or crackers, put the recommended serving in a sandwich bag so you aren't tempted to mindless eat your way through the bag or box. If you like to eat in front of the television, this is a MUST!
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6. Grazing is ok
If you are eating healthy, it's fine to have several snacks or small meals during the day. Keeping hunger at bay prevents the desire to binge because we are starving. If you get hungry, have a low-fat yogurt, some fruit or something with some fiber and protein, like cheese and a few crackers.
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7. Treat yourself but eat like a child
If you can't live without fast food, try ordering the child's meal. It has less than half the calories of an adult combo and still has the things you crave in them. You never want to feel deprived, because you can eat anything you want in moderation. Remove icing or cream from desserts and enjoy them.
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8. Choose
Choose steamed rice& tandoori roti instead of pulao & paranthas. Have fruit based desserts and avoid rich pastry crust for those extra calories.
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9. Balance
Balance your 3 meals according to the calories required by your body. If going for lunch/ dinner then take your other meals lighter.
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10. Exercise
Last but most important don't miss your workout routine. Make sure that you do at least thrice a week to stay fit. Just cardio doesn't make you loose weight so do it right along with some strength exercises.
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