Simply Laura Lea. Laura Lea

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      Eat primarily high-quality whole foods: This

       includes colorful produce, pastured and wild-caught

       proteins, whole-fat dairy from pastured animals,

       beans, grains, and fats (pick and choose depending

       on what works for you). Why? Because the healthy

       fats, fiber, proteins, and nutrients in these foods will

       help your hormonal signals work properly, letting

       your brain and belly know that they’re satisfied and

       you can stop eating.

      Minimize packaged foods, even the healthier

       ones: This tip is based on personal experience

       and has been corroborated by discussions with my

       cooking class students. Even if a bar or bag has the

       same number of fiber grams as an apple, often it’s

       just not as filling and satisfying as the apple. Perhaps

       this is why scientific studies have indicated that

       consumption of processed foods is correlated with

       the increased risk of obesity and weight gain.

      Do away with the notion of “appropriate” times

       to eat: You don’t have to eat breakfast if you’re not

       feeling it. Lunch can be at 10 a.m. or 3 p.m. Before you

       reach for your next grub, ask yourself if you’re truly

       hungry. If not, wait until you are. If you’re not sure,

       drink some water, distract yourself with a walk or

       phone call or book, then check back with your body.

      Know what true hunger feels like: Learn to

       recognize hunger signals:

       The desire to eat gets stronger over time.

       Your stomach starts to growl.

       Most food sounds appealing, even or especially nutritious foods. When I am craving something sugary or carb-laden or salty-crunchy, but I have no interest in tuna salad and roasted broccoli, I’m usually anxious or stressed instead of hungry.

      If you notice these signs but you’re still not sure

       you’re hungry, first drink a glass of water and wait

       fifteen minutes. If you’re definitely hungry, prepare

       a meal or snack.

      Track your diet: Try writing down what you eat

       and how it makes you feel, every day for one month.

       You will start to notice patterns in your hunger and

       cravings, as well as when you were particularly

       bloated or uncomfortable after eating. Consistency is

       key here, and it takes less than five minutes.

      Sample Entry: Today I ate oatmeal for breakfast,

       tofu tacos for lunch, an apple dipped in yogurt for a

       snack, air fryer broccoli plus kabobs for dinner, and

       ice cream with 3 or 4 spoonfuls of almond butter for

       dessert. I felt great—energetic, happy, and satisfied

       until after dinner. I ate my ice cream quickly, then

       I kept going back for almond butter. My stomach

       was a little bloated and gassy, and I felt overly full.

      Caveat: If you have struggled with an eating

       disorder or disordered eating, this might not be

       the right tactic for you. Work with your therapist

       or medical professional to determine if tracking

       is a good fit.

      Work with a professional: Dovetailing on the

       above, if you have developed “food rules,” work

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