15. Incorporating protein and fat into your breakfast meal can help to keep you full for longer and will give you the energy you need to start your day off right. Skip the sweets and go for an omelet with sautéed vegetables and reduced fat cheese.
16. If you’re planning for a day of work or just a day away from home, pack nutrient-rich snacks like nuts and fresh fruit (1 tablespoon of peanut butter and an apple) to keep you going until your next meal.
17. Carry a water bottle with you throughout the day to reduce your appetite and keep you well hydrated.
18. Choose whole fruit over fruit juice. Whole fruit has way more nutrients compared to fruit juice including fiber, which will help to fill you up and keep you feeling fuller for longer (Fruit juice contains no fiber). Fruit juice, whether 100% or not, is mainly sugar water.
19. Avoid refined carbohydrates like white bread, white rice, white pasta, and sugar which cause spikes in blood sugar and will leave you feeling hungry again in no time.
20. Take time to savor your food. When possible, make meal time a social event with family and/or friends. When you slow down and savor your food, you’re able to listen to your bodies signals and stop when you are full.
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