Pay Attention To Pace
If you have waited until you are as hungry as a wolf, you will most likely eat like one. Most people eat too fast and end up taking in too many calories before their body can tell them they have had enough. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full. Moreover, it is harder for your digestive system to function properly when you eat too fast, resulting in poor digestion, indigestion and heartburn.Steer Clear of Heavy Food
Instead of waiting to eat a large lunch in the middle of the day, bring a yogurt to your desk before lunch and an apple back with you after lunch. If you do not work at a desk, leave a healthy snack at your work station to nibble on, or keep a snack handy for your morning and afternoon breaks. Smart snacking means being mindful of your portions. Smart munching between meals can actually reduce your overall caloric intake by curbing overeating at mealtime.Plan Ahead
Lunch is one of the most overlooked meals of the day, and sadly is often a thrown-together last-minute meal. Have lunches in mind during your weekend grocery store trip. Planned lunches brought from home can not only energize you, but also save you time, money and empty calories on bad food choices and rash decisions. The night before work, make yourself a delicious sandwich, soup or salad.Eating the same thing everyday can be boring, so diversify your lunch by treating yourself to some gourmet touches such as roasted bell peppers, various hummus flavors or good quality cheese. Be careful to stay away from hidden, unhealthy foods. For example, iceberg lettuce has minimal nutritional value while romaine lettuce or spinach will give you B-vitamins and iron. Likewise, creamy salad dressings tend to have a higher fat content than oil and vinegar-based dressings, and homemade is almost always best. Adding a lean protein source such as chicken or turkey will balance your meal and be lower in fat than bacon or salami.
Going Out For Lunch
There is certainly nothing wrong with going out to lunch once in awhile, but make it a treat, not a daily occurrence. Eating out can be expensive and can contribute to an expanding waistline. When you do eat out, limit fast foods or at minimum, opt for their healthy menu items. There are plenty of healthy options even at fast food restaurants -- salads, baked potatoes, chili, subs with lean lunch meat, and fruit salads.Regardless of how hectic your day may get, always remember to tame your hunger. It is easier to control with a docile pooch than a ravenous wolf. Do not make the mistake of working through lunch. Take the time to rebound from morning stress and recharge for the rest of the day.