Losing weight is a tough task. Small changes will go a long way at helping you achieve your goals by keeping your appetite in check.

1.   Go for more volume and less calories: Have meals that consist of high water content foods, such as soups, fruits, veggies in place of low volume (low water content) foods, such as cheeses, crackers, chips.

2.    Make sure to have protein at meals. Experts suggest that protein in foods increase the feeling of satiety. Try, chicken or lentils wrap, omelets, granola with nuts, etc…

3.    Don’t clean your plate. Don’t visualize your mom telling you to finish ev/th on the plate-that leads to overeating. Eat slowly and stop when you feel almost full.

4.   Do not watch TV or work: Distraction can make you eat more. You are less likely to pay attention to hunger and satiety cues.

5.    Be in tune with your emotions: Don’t grab for food when you are in a bad mood. We often reach for food when we are stressed or upset. Also,   when we are bored or if its time to eat. Pay attention to hunger cues.

6.   Reduce variety at meals: The more variety, the more you will eat. Eating the same food dulls the palate, and you become satiated sooner.