9. Make your own Lunch
Over the course of an entire year, you’ll be able to save hundreds of dollars and thousands of calories by packing your lunch. A pre-made Caesar wrap with chicken from a restaurant chain, for example, has 610 calories – 40 percent of them are fat. The wrap also contains 1,440 milligrams sodium, more than half of the daily recommended amount.
You can make your own sandwichs at home using chicken breast, whole-wheat toast, light mayo, tomatoes and Romaine lettuce. You will reduce your sodium and calories by doing this. When you cook and eat at home, you can control the portion size and quality, as well as reduce the amount sugar, sodium, and fat you consume, which is often higher in restaurant food,” says Ashley Kof, RD, a dietitian based out of Washington, D.C.
10. Enjoy dessert
Treating yourself to dessert while trying to lose weight may seem contradictory, but depriving yourself can lead to overeating. Portion out your favorite dessert. Smell, examine, and enjoy each bite. Slowly chew, moving the food around in your mouth while focusing on its texture and flavor. Ask yourself if you need another bite, or if your satisfaction is satisfied. You will eat more mindfully if you listen to your body.
Lutes says that if you slow down, and are more aware of the taste of something you will feel more satisfied. She explains that many people are satisfied after a few bites, and can stop eating once they feel full.