Try to spend at least 30 minutes eating your food. Research shows that scarfing down food as if every meal were your last actually reduces levels of key appetite-controlling hormones — the ones that normally keep you feeling full and satisfied and tell you when to put down that fork. Hormones that signal you that you are full are released by special cells in your gastrointestinal tract. Scientists aren’t sure why eating your meals slower boosts output of these hormones and a quick meal seems to stunt them.

Here are a few more tips on eating less but feeling more satisfied:

1. Veggie-cize your meals. Adding veggies adds bulk but few calories.

2. Focus on your food. Paying attention to every bit helps you eat less.

3. Treat yourself to an appetizer. A healthy pre-meal snack helps turn hunger off.

Interested in nutrition classes? Take a look at our nutrition classes with Owner Lisa Wright!

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