Outwitting Your Appetite

But then, you sit down to watch your favorite TV program, and by the time it's over you've devoured an entire bag of chips. And after a long, stressful day at work, you order pizza for your teenagers and end up eating more than they do, combined.

Do these scenarios sound familiar? A few simple tips can help you outsmart your appetite, keeping your diet – and your waistline – in check.

Take control
Avoid stress eating. Stressful events can be anything from the death of a loved one or unemployment to a difficult commute to work. Stress can trigger emotional eating and lead to unhealthy habits or obesity. Try to take your mind off stressors by going on a long walk or seeing a movie.

Know your triggers. Some people turn to food when they're stressed, and others eat when coping with other emotional issues, such as sadness or boredom. Consider keeping a food diary for a week to determine what makes you start snacking. Write down everything you eat or drink, how much and when you consume it. Then, look for patterns to identify your snack habits and work to change them. If you find you usually snack while watching TV, turn off the television and call a friend instead. You'll help zap your boredom and the urge to snack.

Don't go hungry. Some people think that skipping meals is the trick to weight management. But not eating breakfast or lunch can leave you low on energy and increase the possibility that you'll overeat at your next meal. It can also slow your metabolism, making your body less efficient at burning calories. Consider eating smaller meals throughout the day to refuel your body and help maintain your energy level.

Eat well-balanced meals. Try to eat at about the same time every day, and include foods from all food groups. A balanced diet can give you energy and help you feel fuller. Aim to fill half your plate with veggies, and then add lean poultry and whole grains. Have a glass of milk with your meal, plus fruit for dessert, and you've included all five food groups!

Snack smarter. Eating the right kinds of foods can make you feel fuller longer. An apple, for example, will keep you more satisfied than a doughnut. Fruits, vegetables and whole grains are low-energy-density foods, meaning they provide a large portion size with a small amount of calories. Fruits and veggies also contain water and fiber, which help ward off hunger. Foods such as chips and candy bars have a higher energy density, so a small portion contains many calories, and can leave you feeling hungry soon after you eat. If you need to snack between meals, reach for fresh fruit, celery sticks or whole-wheat crackers with peanut butter. You will likely begin to prefer them to high-fat or sugary snacks.

Devise supermarket strategies. It's tempting to grab a bag of cookies while at the store, especially if you're hungry when you go shopping. But eating a healthy snack before visiting the store and making a list and sticking to it can help you avoid unhealthy impulse buys. Consider starting in the produce section, and load up with fresh fruits and veggies that are low in calories and essential to good health.

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