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Seems the general rule of thumb, is to eat so that you feel approx. 80% full per meal. Especially true for dinner where one would be burning the least amount unless you're doing a 50+ kms. ride after supper.
I seem to break that rule too many times. Of course, I drink alot of tea throughout the day.
I have a high metabolism, get hungry fast, and am a creature of habit. So what works for me is to eat often and light, and follow routine. If I buy a latte on my way to work 3 days in a row I have a new habit, and can't imagine what I did without it. If I drink green tea and a couple of wholegrain biscuits once I get to work, that's my new habit instead. I can pass the latte place without blinking an eyelid. Getting used to being hungry is not an option, it drives me nuts.
So I try to stock up on stuff that is healthy, and only fattening if I take the time to make it :p like muffins or cake or something, and keep sweets and munchy stuff just out of the house. Or that will be what hits my mouth when I'm grazing after a ride. I buy cookies to have with coffee weekend mornings, but don't buy them til the end of the week. I buy candy I don't like for my son ;)
Cake is fattening?
Say it isn't so!
Choc cake is not fattening.;)
Cake worth eating is fattening ;)
One time I convinced a friend that if you freeze fattening foods such as candy bars or cake a chemical reaction occurs which decreases or at times eliminates that fat content in the particular food. I started to rattle off a bunch of technical jargon and she believed me. I wish it was true.:p
I eat alot. people who have hung around and observed my eating habits over a few days remark how i should be obese. It gets worse during certain times of my monthly cycle. If i don't eat when I should, tummy growls and I get gastric pains for real, then I'm just miserable (coz the pain gets worse when u eat from the gas and the bloating). So I snack alot (in terms of quantity), eat wholegrains, lots of fruit and vegetables, very little sugary foods, try to eat less fried food. I don't eat much meat. As it is I will only put on weight if I get really sedentary because I am too busy to go walking or exercising. (I did in the last one year, so i'm trying to lose weight by exercising more) But I can't not eat because if i'm hungry I can't do anything else except think about food.. So yup. Lots of wholegrain stuff/ fresh fruit/ veggies/ boiled eggs. I still eat junk but I have food preservative allergies, so i can't eat alot of the things I really like, so that helps. I just need to control the carbs such as rice and noodles, which are really predominant around here. oh and yes drink alot of water. seems like a combination of all the tips given so far!
If I get a craving for something bad: chips, chocolate, etc. I'll let myself have a small amount of whatever that is rather than try to suppress the craving. If I try and suppress it, I end up munching on everything else in the house until I finally give in. This way I end up eating less overall.
This author's book about mindful eating is worth reading.
Pam