Tip #1: Go for quality, not quantity
When you crave food and allow yourself a little treat, go for the best of the best. When you decide to eat some chips choose the one you love the most and not the one that has the least calories. A classic example of this is the Oven Baked Chips. While it’s true that it contains less fat, it is not much healthier. If you crave real chips than go for it. Don’t try to replace it with something that sounds healthier, instead enjoy what you love in moderation.
Tip #2: Give yourself some time
The brain works slowly, there is about a delay of about 20 minutes before the brain receives the signal from the stomach that it’s full. Therefore the key to preventing overeating is to eat slowly. If you finished your meal and you are still hungry, take a break. If after some time you are still hungry, you can eat some more.
Tip #3: Add proteins to every meal
Adding protein to a meal will give you a full feeling for a longer period of time. Another advantage of adding protein to every meal is that a constant availability of protein allows muscle growth. Therefore spreading protein throughout the day will help you together with your hard work in the gym to get stronger.
Tip #4: Keep hydrated
It’s hard for the brain to tell the difference between thirst and hunger. A lot of people are chronically dehydrated and mistake this thirst for hunger. By being aware of your water intake, you avoid falling into this trap. If you’re not sure, drink a big glass of water and wait 20 minutes before you start eating.
Tip #5: Don’t bring the enemy home
When it’s not there you can’t eat it. A piece of classic advice is not to go shopping on an empty stomach and never to go to the center of the supermarket. Everything you better avoid eating is typically located somewhere in the center, while healthier foods are often found in the outer lanes of the grocery shop. If the food you have at home is healthy, a food craving won’t do much damage.