4. 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.
5. 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.
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6. 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.