Some key ideas that I have seen in a number of books on health, weight loss and nutrition:
(1) Eat calorie sparse foods but nutrient dense foods. When you eat a chocolate bar or even a nutrition bar, they have calories concentrated in “small packages.” You can eat this quite fast and still feel hungry and you have eaten lost of calories. Compare this with eating a salad with lots of vegetables. To get the same amount of calories, you would need to eat a lot more salad . The salad has lots of nutrients, but is calorie sparse. And the size of the salad will fill up your stomach and make you feel full. Additionally, it takes longer to eat the salad than a candy bar, so this also gives you body the chance to register the “I have eaten and I feel full” signal. See for example, Eat To Live by J Fuhrman.
(2) Eat slowly and more mindfully (pay attention/savor the foods) Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food by Susan Albers
(4) Practice relaxation (see wellness resources on www.GlennIsHere.com or www.GlennIsGreen.com)
meditation, guided imagery, Tai Chi, Yoga, Qigong, Breathing Exercises, etc.
(5) Decrease consumption of animal products. Eat more plant foods. Look at books, such as Eat To Live, The China Study, Healthy at 100, etc.
(6) Don’t overeat. See for example, The Life-Transforming Diet By David J. Zulberg
Smaller dishes= smaller portions= better for you.
(7) Don’t buy the junk food that you binge on and can’t stop eating. I use this one.
See Also: Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating by W. Willett. and see www.DrWeil.com for lots of information on healthy eating and the anti inflammatory foor pyramid.
M. Beck: The Beck Diet Solution.
Hope this information is useful to you.
Note: I am not a health professional. This information is for educational purpose only. It is not a substitute for professional guidance (medical, etc.) Please consult your health professional before making any changes.