How to Eat Food in Moderation

When you start dieting you must change your eating habits. Snacking on unhealthy, high-fat, high-sugar foods in between meals causes an increase in blood sugar, which increases appetite. This repetitive cycle leads to eating more food throughout the day and potential weight gain. However, it's not just snacking on unhealthy foods in between meals that you must change; you also need to learn how to eat less high-fat, high-sugar foods during breakfast, lunch and dinner. Learn how to enjoy higher fat foods in moderation and you can lose weight without feeling deprived.

Instructions

When Dining Out

• 1

  Drink two glasses of cold, ice water. Water replenishes the body and curbs your appetite. Make sure the water is ice cold. You can actually burn a few extra calories throughout the day just by drinking ice-cold water. If your water does not have ice in it, ask the waiter for a cup of ice.

• 2

  Order your usual dish. Look at the portions distributed on your plate. Is it enough to serve two people? If so, ask for a to go box as soon as your dish arrives.

• 3

  Cut your portions in half. Place the other half in the box and place it out of the way. However, if the food served is only enough for one person and is in small portions, you do not need the to go box.

When Cooking at Home

• 4

  Make your meals as you normally do. Serve your meal using smaller 8-inch plates, instead of 10-inch plates. The smaller the plate, the less food that can fit on the plate. Just by doing this alone, you can save a few hundred calories per meal, which helps you lose weight if you do it for every meal.

• 5

  Drink water or iced tea with your meal. Discontinue drinking cola or any sugary drinks with your meal. By cutting back on sugary drinks, you reduce your total caloric intake by a few hundred calories per day -- especially if you usually drink more than one.

• 6

  Serve 4-ounces of protein. Place more vegetables and whole grains to fill the remaining room on your plate and eat your meal. By eating more whole grains and fiber, you will feel fuller and this keeps you from eating too much fat.