Drink Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal.
One study in adults found that drinking half a liter (17 oz) of water, about half an hour before meals, reduced hunger and helped them eat fewer calories .
Participants who drank water before a meal lost 44% more weight over a 12-week period, compared to those who did not.
If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect.
2. Serve Yourself Smaller Portions
Portion sizes have increased during the last few decades, especially at restaurants.
Larger portions encourage people to eat more, and have been linked to an increase in weight gain and obesity .
One study in adults found that doubling the size of a dinner starter increased calorie intake by 30% .
Serving yourself just a little less might help you eat significantly less food. And you probably won’t even notice the difference.
3. Eat Without Electronic Distractions
Paying attention to what you eat may help you eat fewer calories.
People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.
One review article looked at the results of 24 studies, finding that people who were distracted at a meal ate about 10% more in that sitting .
However, not paying attention during a meal actually has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than people who were not distracted.
If you regularly consume meals watching TV or using your computer or smartphone, these extra calories can add up and have a massive impact on your weight in the long-term.