Portion control will help you to control how much you eat and keep calorie intake under control. If you are “starving” when you eat, you are likely to overeat or binge eat.
Control your hunger during the day so you don’t overeat when you do eat! Do this by eating small meals every 3-4 hours (never skip breakfast) to keep your metabolism ramped up.
Another way to control your hunger pangs is to eat protein with every meal. You don’t need to do protein shakes…just eat the right foods. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn’t spike so high.
If you feel fuller for longer periods, you will eat less and you won’t binge eat if your hunger pangs are “not out the roof” when you do eat. Use your eating smarts!
-Cathering Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!
Mark Dilworth, BA, PES
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