6. Serve yourself on smaller plates
Research shows that most people eat about 90 percent of the food in front of them regardless of plate size. So transitioning from a 9-inch dinner plate to an 8-inch dinner plate can make a sizeable difference in how many calories you consume.
“Psychologically, you’re not going to feel deprived because you have a complete plate of food.” Anding said. “It’s just that the geography is a little bit different than it was before.
7. Never eat snacks straight from the package
On a similar note, plate not only every meal but every snack you eat as well. This will also help avoid mindless munching and help you savor each bite more.
“Even an apple, slice it, sprinkle cinnamon and put on the plate. You will eat slower and more mindfully,” Glassman said.
8. Cut out sugar-sweetened beverages
Countless studies have shown the negative health effects of guzzling sugar-sweetened beverages. Sugary drinks have been linked to an increased risk of obesity, heart disease, diabetes, and even an early death.
“For so many folks I take care of, sugar-sweetened beverages occupy about 500 calories a day,” Anding said.
While most people associate sugary beverages with soda, the category also includes drinks like sweet tea, flavored coffees, and sports drinks. Instead of sugary drinks, Anding recommends sipping sparkling water enhanced with fruit.