11 clever ways to trick yourself into eating less

If you already eat a balanced and healthy diet and exercise regularly, but still cannot reach your goal weight, it could be that some of these tricks can help you reach your final goal. These tricks are no substitution for eating healthy foods and getting consistent exercise, but they can help you avoid overeating and other problems that can lead to weight gain or get in the way of weight loss.

Portion controlObviously portion control is one of the best ways to lose weight. Doctors and nutritionists are always encouraging the use of portion control. One easy way to control portions on items like snacks is to pre-packaged the snacks into serving sizes as soon as they come into the house. Use the recommended serving size on the back of the box, or make slightly smaller portions for even greater calorie savings. You are less likely to eat as many snacks if they are wrapped in individual bags.

Smell foodThe smell of certain foods can curb your appetite and cause you to eat less. Have you ever spend several hours cooking, only to find that when it actually came time to eat the meal, you could hardly eat anything? That is the principle behind this trick. Certain foods are more likely to suppress your appetite. The smell of apples and bananas are some of the best at suppressing food cravings and helping you feel full after eating less.

Eat with the wrong handYou will eat less if you eat with the wrong hand. Eating with your wrong hand is slightly harder on the body, which gives it time to think about when you are truly full. When you are full enough that eating with the wrong hand becomes an extreme annoyance- that is the cue to stop eating.

Drink ice waterDrinking enough liquids can curb anyone’s appetite. Often people believe they are hungry when in reality, they are simply thirsty. The body can confuse the difference between hunger and thirst signs. One way to check if you are actually hungry is to drink a big glass of water, then wait 20 or 30 minutes. If you are still hungry after drinking the water, then you probably are actually hungry.

Use a small plateYears of our parents telling us to “finish our plates” has conditioned us to eat whatever is on the plate no matter the size. If you start out with a smaller plate, finishing it will not harm your diet or cause overeating. The smaller the plate, the easier it is to control how much you eat.

Chew gumChewing gum is one way to avoid feeling hungry between meals. Gum fills up your stomach with air and gives your mouth something to do so you are not always thinking about food. If you are truly hungry, however, it is best to feed yourself a small snack rather than starving until the next meal. Extreme hunger at meal times leads to overeating.

Pre-eatOne of the best ways to avoid overdosing at parties and other places where you know there will be a lot of unhealthy food options is to have a pre-meal before you actually go to the event. Snack on healthy food choices, like vegetables, fruit, and nuts before you go. This will fill you up somewhat so you don’t overindulge once you reach the party.

Don’t get hungry Eating every two or three hours is one of the best ways to avoid overeating at mealtimes. Snack on healthy foods, like nuts, whole grains, and fruits and vegetables for the best results.

Add flavorBland dishes cause diet regression. Spice up your foods with flavor-boosting spices like cinnamon, cumin, garlic, and even plain old salt.

Avoid distractionsWhen you eat, don’t participate in other activities like watching TV. When you don’t watch what you are eating, you are more likely to miss the signals your body sends when it is full.

Brush your teethUsually, people don’t eat after brushing their teeth. Brushing your teeth after every meal can help you resist the urge to eat unhealthy snacks between meals.

Try implementing a few of these tricks for a few weeks and see if you notice any difference on the scale.

Author of this article Dora Novak recently reviews food companies, interested in sub sandwich franchise and at the same time writing food and health related articles as a freelancer.