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1 Drink a glass of water first before you tear into a bag of potato chips. People often confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed.
2 If you must snack in front of the TV after dinner, limit yourself to a low-calorie treat, like a 100-calorie snack bar or low-fat yogurt.
3 Instead of cutting out your favourite foods altogether, buy smaller portions - a small bar of chocolate instead of a jumbo tablet or one gourmet cookie instead of a whole bag.
4 Have mini meals throughout the day. "Studies show people who eat four to five meals or snacks per day are better able to control their appetite and weight," said obesity researcher Dr Rebecca Reeves.
She recommends dividing daily calories into smaller meals or snacks and enjoying most of them earlier in the day - dinner should be the last time you eat.
5 Incorporate healthy proteins like lean meat, yogurt, cheese, nuts or beans into your meals and snacks because they keep you feeling full longer than carbs and fat.
6 It's a good idea to add spices (below) or chilli to your food. "Food that is loaded with flavour will stimulate your taste buds and be more satisfying, so you won't eat as much," said American Dietetic Association spokesman DrMalena Perdomo.
7 Reduce your portion of pasta, bread or rice and replace with vegetables. You could consume 100-200 calories less that way.
This article was published in Mind Your Body, The Straits Times on September 11, 2008.
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