Here are strategies to utilize during this season to remain trim heading into the new year.

Start With Vegetables

Eating vegetables first means your stomach is going to be extended. This sends a signal to your brain that you’re full and suppresses your appetite as a result of releasing the hormone cholecystokinin from the digestive system. The fiber from the vegetables slows down gastric emptying, keeping you full longer.

Drink Like A Fish

Drinking plenty of water while eating has a similar effect of causing satiety by stretching your stomach. So it would be savvy to have a glass of water nearby while you eat.

Get Your Fruit Fix

The fructose in fruits is more efficient at refilling liver glycogen than starchy carbohydrates, which is noteworthy as the liver serves as an anabolic switch. This initiates hunger when glycogen is low as well as start the breakdown of muscle tissue.

Eat Slow

It usually takes about 20-30 minutes after consumption of a meal before the brain gets the signal that the stomach is full. Therefore, eating slowly means you’ll eat less.

Spare the Carbs for Last

Proteins, vegetables, fruit, and water should come first to prevent overeating, therefore try saving your starchy carbohydrates buttery mashed potatoes, etc for last. It's also great to only consume lean proteins and vegetables throughout the day. Then, have starchy carbohydrates during the main course with family and friends. You’ll be inclined to eat less since you’ll feel full. In addition, by not eating carbohydrates earlier in the day, you end up eating less overall calories by default.