Start your meal with vegetables

You can eat a large plate of vegetables to fill your stomach first, reduce the feeling of fullness, and help limit overeating other dishes.

The disc rule

You can apply the plate rule to easily control the amount of calories you consume in your meals. The rule includes: 1/2 plate is vegetables, 1/4 plate is protein (meat, fish, beans), 1/4 plate is starch (rice, bread, potatoes).

Eat your favorite foods selectively

At a big party, choose the dishes you really like to eat, avoid eating all the dishes. Prioritize choosing dishes high in protein, low in fat, avoid dishes containing a lot of sugar, fried foods with a lot of fat.

Apply 5 minute wait button

When you feel like eating more, wait 5 minutes. If you are still hungry after 5 minutes, eat some more vegetables or fish or lean meat. If you are not hungry after 5 minutes, you do not need to eat more.

Carry a 'rescue kit'

For parties where the meal is expected to last several hours, you should bring a "rescue kit" that includes a low-sugar protein bar, nuts like almonds, walnuts, etc. Refueling with protein-rich foods helps increase the feeling of fullness and prevents you from overeating at the party.

Choose a suitable sitting position

If possible, sit away from the food area to avoid being constantly tempted by delicious treats.

Talk instead of eating constantly

Take time to chat with friends and family during meals, avoid eating continuously. Chatting while eating helps slow down the eating speed, thereby controlling food intake better.

Drink water before and during meals

Drinking a glass of water before a meal helps fill your stomach and increase the feeling of fullness. During the meal, you should drink small sips to avoid eating too quickly or too much.