How to cut back on your diet

You know you should cut back on the amount you eat to shed a few pounds, but sometimes, it's just so hard. The September issue of Mayo Clinic Health Letter offers a few tips that may help you curb your appetite and avoid overeating.

• Don't skip breakfast: You'll be less likely to overeat at lunch if you have a breakfast that includes high-fiber cereal, whole-grain bread or fresh fruit.
• Eat slowly: Savor each flavor and texture and remember it takes about 20 minutes for your brain to receive the signal that you are full.
• Think small: If you always eat everything on your plate, start with half the amount of food you commonly eat. To make less food seem like more, have your main course on a salad plate or dessert plate.
• Eat only when you're hungry: Stop and ask yourself whether you're hungry or just stressed or bored. Then eat -- or don't eat -- accordingly.
• Ride out the urge: Cravings generally pass within seconds or minutes. Do something unrelated to food until the desire to eat passes. Exercise is an especially good and healthy distraction.
• Allow an occasional splurge: An occasional lapse won't hurt you. In the long run, it will have little impact on your lifetime plan for controlling your appetite.

Did you know?
You know you should cut back on the amount you eat to shed a few pounds, but sometimes, it's just so hard. The September issue of Mayo Clinic Health Letter offers a few tips that may help you curb your appetite and avoid overeating.