If there is one thing we all hate doing... it is counting calories or writing things down on paper that you have consumed in the past few days. I usually suggest to most clients to take note of what they may have consumed (rough estimate of serving size) and keep it in a journal or input your food item into an app that you may have downloaded on your phone or ipad such as Myplate, MyFitnessPal or Fitday. Most people can can get an idea of how they eat just after a few days. It also wouldn't hurt to note what activities you were doing through out the day to pinpoint mindless eating (if you were doing so).
It wouldn't hurt to plan ahead...and know what you are going to eat for the next few days to a week if possible. This will avoid you having to scramble when you are hungry or hit the nearest fast food joint. Really aim to eat 3 meals a day and include a snack or two. According to Lauren Antonucci, M.S., R.D, owner of Nutrition Energy in NYC "Eating more often keeps your metabolism humming, and prevents you from getting super hungry. Keep healthy foods on hand and pull from them regularly.. you will start to form a habit.. trust me. Mine is currently an apple with peanut butter...I never get sick of this. I do want to point out we do need to take it easy on the nut butter... and really keep it to the recommended serving size (usually 2 tablespoons), not 4 :)
Take a deep breath and take your time eating, and let your mind process those bites of food. There have actually been studies on this.. and BMI indexes related to people who eat fast! If you really want to slow down your eating and savor the flavors... try eating your food with chopsticks.. or a pickle fork. I happen to know a few people who do this. It is rather funny to see someone using a small little fork that looks like your Barbie dolls might use to eat.... to eat their meat or vegetables. Also go a step further and use smaller plates and also remove the serving dishes when eating.
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Pickle Fork
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