They may sound too simple to make much difference, but you’d be surprised at the impact they can have.
Make it a Meal. For example don’t eat standing at the kitchen counter or on the run. Set a plate at the table, sit down and pay attention to your meal. Appreciate the aroma, how it looks, really enjoy the flavors. When you do this you register it as a meal versus a snack and that makes a difference!
Slow Down. This tip follows along with the first one: Don’t scarf down your food like someone is chasing you! When you eat too quickly, you don’t allow your brain a chance to register that you have eaten and satisfied your hunger. It may take up to 20 minutes for the brain to realize that you’re full. A review of 23 studies found that fast eaters were approximately twice as likely to be obese, compared to slow eaters.
Plate Size. Some studies recommend choosing a salad plate rather than a dinner plate. It is a simple way to control portions. Just going from a 12″ plate to a 10″ plate resulted in a 22% decrease in calories. It is an illusion but if it helps you believe you are eating more than you really are, it’s worth it. Also if the food portion is very large to begin with, you will eat more of it because you don’t notice yourself making a dent in the meal until a lot has been consumed.
Plate Color. The color of your plate can make a difference as well. In one study, when the color of a participant’s plate matched the color of their food, they served themselves almost 30% more because when the color of your food blends in with the color of your plate, the amount of food doesn’t appear to be as large.
Fork Size. Use a dinner fork rather than a smaller dessert fork. A 2011 study found participants who ate with larger forks left significantly more food on their plates than those who ate with smaller forks, leaving an average of 7.91 ounces of food compared to 4.43 ounces. Those who ate with larger forks became satisfied more quickly and ate less than those who ate with smaller forks. This is a visual cue – the small fork gives a feeling that you are not making much progress in satisfying your hunger, which results in more consumption compared to when you have a large fork.
First of all, it’s important to note that the drug works by suppressing your appetite so you don’t have strong ravings and desire to eat too much. If you want to take the drug successfully, make sure you follow the advice of your doctor.
Phentermine and Weight Loss
Based on your doctor’s prescription, you can use the drug in the form of tablets or capsules. Besides, your pharmacist and the prescription label can also guide you. It’s not a good idea to take a higher dose unless your doctor has advised you to do so. Aside from this, you might not want to self-medicate. Increasing the dosage or taking it against the advice of your doctor may have consequences.
The problem is that some drugs can interact negatively with phentermine. Therefore, it’s important that you follow your doctor’s advice throughout the journey. This is the only way if you want to be on the safe side.
Phentermine and Meals
You can discuss the eating and exercise guidelines with your doctor. It’s better if you follow common dieting strategies like avoiding sugary desserts, processed junk foods, and full-calorie soda. Your meals should consist of small portions of whole grains, veggies, and lean protein. In the same way, you might not want to consume alcohol as it may cause side effects while you are on the drug.
Phentermine and Exercise
Based on your current size and fitness level, you can also incorporate exercise to your routine while on the drug. If you are just getting started and have never done any exercise before, we suggest that you take it slow. In other words, you should start with only 10 minutes of walk twice or thrice per day.
With the passage of time, you can increase the intensity and duration of your exercise. However, make sure you do it under the supervision of your doctor. Contact your doctor if you experience problems.
It’s important to know that there is a difference between the fen-phen, the banned drug, and phentermine. Fen-phen was a combo of phentermine and fenfluramine. The combo proved toxic and caused heart valve disease. On the other hand, the use of phentermine alone is safe and has not caused any complications so far.
If not used properly, the drug may cause unpleasant side effects like vomiting, constipation, diarrhea, and dry mouth, just to name a few. In case of serious side effects like dizziness, swelling, shortness of breath and heart palpitation, make sure you contact your doctor right away.