1. Change Your Table Settings
Studies have shown many times over that eating off smaller plates leads to eating less. Not only will you put less food on your plate to begin with, but portion sizes look larger when plated on smaller dinnerware. Reduce the size of your dishes and bowls at home. When dining out, ask for a salad plate or bowl and transfer your food to it before eating.
2. Lock Yourself Out—Electronically
The average American adult spends five hours a day in front of the television. Five! That’s valuable time you could be spending on meal planning or exercise. Use an electronic lock-out system to force yourself to watch less, or set a stopwatch on your phone and regulate your tube time.
3. Eat More Fruit
Many health-conscious eaters often associate fruit with sugar. While it is a source of naturally occurring sugar, fruit can also be a rich source of fiber that works wonders for jump-starting your metabolism. Munch on raspberries, blackberries, oranges and apples (with the skin on) for a healthy serving of waist-slimming fiber.
4. Take a Multivitamin
In a 2010 study, research participants were given either a placebo pill, a calcium supplement or a multivitamin for six months. In the end, the group taking the vitamins wound up with significantly less body fat than the other two groups. The researchers theorized that our bodies might signal us to eat more when we’re lacking certain nutrients, and that taking a multivitamin regularly makes up for these deficiencies.
5. Practice the 20-Minute Rule
Dish out proper portion sizes each time you eat. If you finish one portion and are craving a second helping, wait at least 20 minutes to see if you still feel hungry. It takes our bodies this long to recognize that we’re physically full. If your stomach’s still rumbling after 20 minutes, help yourself to more food.