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8 Tips to Reduce Food Portions Without Increasing Hunger

www.healthline.com
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tips to reduce food servings without increasing hunger

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but how do you scale back your without going hungry? thankfully

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this article contains great tips to reduce food servings without making you hungrier

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make at least half your plate veggies

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vegetables have lots of filling water and fiber

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protein of your meal

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research has shown that the amount of food you eat is a factor in feeling full

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in one study

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participants ate similar amounts of food regardless of how much veggies they got

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you apply this same concept when making dishes. just add more vegetables to recipes to make them lower in calories and more nutrient-dense

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veggies add volume to your meal

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eat protein

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science has repeatedly shown that protein increases feelings of fullness more than carbs

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study from 202 looked at the effects of eating high-protein meals on feelings of fullness. participants ate meals

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the researchers found that individuals who ate the protein-rich meals felt fuller in both the short and long term

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focus on sources of protein

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add some greek yogurt to your breakfast smoothie

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pair whole-grain crackers

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poach an egg in vegetable soup

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a hardboiled egg to salad

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fat do. include protein

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drink water

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soda doesn't make you feel full

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drinking water before a meal doesn't seem to have the same effect on younger adults. nevertheless

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drink water

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drinking water

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begin

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it might seem counterintuitive to eat more courses in order to eat less food

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that same researcher found similar results when she gave people salad before an entrée of pasta

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when people ate a salad before their pasta

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vegetable soups and salads have something in common: they have a high water content

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this high-fiber

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however

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that translates into a lot more food if you're using a plate compared to an 8-inch plate — more food

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in other studies

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spice up your meals

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adding peppers to your food may help you eat less

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com in peppers called capsaicin can actually help reduce appetite and hunger

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in one study

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a study in overweight men found that participants felt less hungry when they drank ginger tea during breakfast than when they skipped the ginger tea

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ginger to your meal may help you feel more full and eat less

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in the digestive tract

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chia seeds to meals increases feelings of fullness

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as a side note

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ground flaxseeds to smoothies

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millet breakfast bowls

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add beans to soups

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eat more squash. both winter and summer squashes are high in soluble fiber

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snack on fruit

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soluble fiber helps keep hunger at bay. find it in oatmeal

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the bottom line

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these simple tips help you control food servings without feeling hungry

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is mayo

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an apple a day keeps the doctor away — fact

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tasty fish sauce substitutes

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pu-erh tea: benefits

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can pickle juice cure a hangover

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is mayo

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mayo is a popular condiment

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an apple a day keeps the doctor away — fact

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apples are highly nutritious

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tasty fish sauce substitutes

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pu-erh tea: benefits

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pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. this article reviews…

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can pickle juice cure a hangover

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pickle juice is a natural remedy often recommended to help combat hangover symptoms

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is soy

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is feta goat cheese

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feta cheese is a staple in greek cuisine and the mediterranean diet

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subscribe

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nutrition

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evidence based

2017

written by kerri-ann jennings

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when you're trying to lose weight

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try scaling down the of other foods and fill the rest of your plate

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in one study in older adults

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starting off

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use smaller plates and forks

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it might sound strange

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in one study

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when you have more on your plate

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so harness the power of illusion and use a smaller plate and utensils. the same will look bigger and you'll likely eat less

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using smaller plates help keep serving sizes in check while tricking your brain into thinking you're eating more

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eat mindfully

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between your smart phone

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distracted eating tends to lead you to eat more

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mindfulness also help you distinguish between physical hunger and emotional hunger

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experiencing another emotion

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if you're in the habit of eating emotionally

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instead of multitasking at mealtime

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limiting distractions and being mentally present while you eat help you better recognize when you're hungry

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if you can't take the heat

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eat more soluble fiber

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in general

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eating fewer calories doesn't have to mean feeling hungry

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in fact

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try bulking up your servings

2017

written by kerri-ann jennings

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