One way is to choose a bedtime that’s earlier than usual. That way you avoid after-dinner snacking. Stick to that earlier bed time for a week or so and you’ll find that you are more likely to be hungry when its time to eat breakfast next morning.
A really useful weight loss tip here is to not eat as soon as you get up, but drink a glass of plain water first, then get out of the house instead. Either take the dog for a walk (if you have one) or go for a walk yourself. Better still, go for a run! When you get home, shower and get dressed and then eat a good, hearty breakfast. You’ll really be ready for it! The best part of that is that you’ll go right the way until lunch time without feeling hungry and therefore you’ll avoid snacking.
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The next thing is lunch time itself. Is it a set time? If it’s set through your job, then there’s not too much you can do about it, so you’re stuck with eating at that time. If you can be more flexible, it’s better to wait another hour if you can and then eat because you’ll be hungry and the meal will be more satisfying. That will set you up for the long afternoon. Again, you are far less likely to feel like snacking.
When you get home in the evening, if you are feeling hungry then eat. But of you don’t feel hungry, then don’t just eat because it’s time to eat. Put off that meal until you do feel hungry.
It may be that you don’t want a big meal either. If you only feel like eating a small meal, the only eat a small meal! That’s common sense but something too many people ignore. They go ahead and eat the big meal anyway even when they don’t want it all. That leads to weight gain, so by avoiding that
temptation, you will be less likely to pile on any extra weight.
Then go to bed early and the good cycle starts again!