In the last newsletter we looked at some simple steps to help prevent hunger from becoming a powerful urge. 

While those techniques (frequent meals, adequate protein, adequate sleep, etc) all help keep the lid on hunger, there are times when you may still get quite hungry no matter what you try. Learning how to cope with feelings of hunger is critical to long term success. Here are some suggestions.

1) Keep the long term goal in mind. It is important to remind yourself every single day why you want to lose weight. I suggest writing down at least the top ten reasons you want to lose weight and put the list in your food diary, or some other conspicuous location (refrigerator, computer monitor, car dashboard). Studies of human behavior have shown that daily reminders significantly increase our odds of success.

2) Get away from food. Don't underestimate the importance of this simple suggestion. It's hard to fight hunger and stay in the kitchen. I recommend leaving the food area and starting another activity. Take the dog out for a walk. Run an errand. Go to the store (not the grocery store). Food researcher Brian Wansink found that when food is left in plain view, you will eat more of it. Don't trust yourself. Put high calorie foods well out of sight. Even if you know where they are, you will eat less of them if you can't see them. When making meals, only put the salad, vegetables, and fruit on the table. Leave the bread and desserts off the table.

3) Use smaller plates. No matter how smart you are (even if you are a dietician), you are likely to eat less if you use smaller plates. It seems almost silly, but this has been clearly shown from multiple studies. Divide high calorie foods like nuts into smaller portions. Put them into baggies or small Tupperware containers.