- Preload. Going out for dinner? A half-hour before you leave, eat a 200-calorie snack that contains at least 15 grams of protein. With a gut full of satiating protein and fewer hunger hormones circulating, you’ll consume fewer calories at the restaurant. Two good snack choices: a whey protein shake or an apple with string cheese (contains satiating fiber and fat, too).
- Stop before your tank is full. Picture a gas gauge in your belly. “E” means you’re ravenous and “F” represents a full tank. Aim to stay between half and three-quarters of a tank by eating before you feel famished and stopping when you’re satisfied, not stuffed, says Matt Lawson, a weight-loss coach for iBehaviorCoach.
- Chew on it. You’ve heard this one before: Chew each bite 40 times. Well, there’s science behind it. In one study, men who chomped that many times per bite ate 12% less than those who chewed 12 times. Researchers believe chewing longer before swallowing speeds the release of gut hormones linked to feeling satisfied. MORE: 14 Strange-But-True Health Tips
- Eat like a restaurant critic. Take time to note the texture, flavor, and smell of your food. Think about where it came from, the source. Saying to yourself, “Wow, this grass-fed rib eye from Wyoming is juicy” can create a vivid meal memory that keeps you feeling fuller longer, a U.K. study found. (Note: That line works best when you’re actually eating a grass-fed rib eye from Wyoming.) And eating mindfully will slow you down if you typically Hoover your food into your mouth.
- Plan your grocery trips.JAMA Internal Medicine Hungry shoppers really do load their carts with more high-calorie options, a study in reports. The best time to shop is after breakfast on a weekend, says Anita Mirchandani, RD, a New York City dietitian. If that’s not a good time for you, preload before you go. Also, studies show that going to the grocery store with a list will reduce the likelihood that you will purchase high-calorie foods that catch your eye.
- Buy new dinnerware. The average U.S. plate has been enlarged by 23% in the last century. No wonder our waistlines have ballooned! The fix: eat from plates with wide or colored rims. They make small portions seem larger because the plate looks more filled, according to research in the International Journal of Obesity. MORE: Add This To Your Lunch To Instantly Make It Healthier
- Beware of mega portions. Restaurants often plate oversize portions. Check out the chart below for an eye-opening look at how much extra you’re eating when you eat out:
The article 7 Tricks for Eating Less without Even Realizing It originally ran on Menshealth.com.