simple effective eating hacks keep calories in check

Fool Yourself with Smaller Plates

Just changing your dinnerware to smaller sizes can make you eat less, thereby helping you lose weight.

Portions look larger on smaller plates, and beverages seem bigger in taller, thinner glasses. Along with the size, the color of your plate also matters. Choose plates in a color that contrasts with the foods you normally eat.

eat foods in smaller plates

A 2005 study published in Obesity Research reports that the amount of food on a plate or bowl has a direct connection to your consumption level. This study sheds light on the fact that people use their eyes to count calories, not their stomach.

A 2013 study published in the Journal of Experimental Psychology reports that plate-size induced visual consumption norms offer win-win solutions for reducing food intake and waste.

Thus, using a smaller plate and thinner glass can play an important role in preventing unintentional overeating and high calorie intake.

Drink Lots of Water

To reduce your calorie intake as well as hunger, start drinking a large glass of water before meals. Water is one of the healthiest drinks in the world and is totally calorie-free.

A 2011 study published in the Journal of Clinical Endocrinology & Metabolism reports that there is positive effect of water on energy expenditure and fuel utilization. In fact, the importance of water intake should be recognized as a powerful confounding factor in metabolic studies.

drink lots of water

Further, a 2016 study published in the Journal of Human Nutrition and Dietetics reports that people who increased their consumption of plain water by 1 percent reduced their total daily calorie intake as well as their consumption of saturated fat, sugar, sodium and cholesterol.

If you find water boring, you can try flavored water to trick yourself into drinking more every day.

Count the Number of Desserts You Eat

Many of us have a sweet tooth and end up eating more desserts than we should. This ends up drastically increasing our calorie intake.

In a 2015 report, the Dietary Guidelines Advisory Committee cited sugar as one of the biggest health concerns and reported that sugar makes up 10 percent or fewer of our daily calorie intakes.

count the number of desserts you eat

Also, the American Heart Association recommends that no more than half of your daily discretionary calories should come from added sugars (about 100 calories or 6 teaspoons for women and 150 calories or 9 teaspoons for men). But in reality, Americans eat far more than that, with an average of between 13 and 20 teaspoons of added sugar a day.

The sugar in desserts raises the risk of many serious diseases, including obesity, diabetes and cardiovascular disease.

So, regardless of how much you are craving something sweet, try and limit the number of sweets you eat. Having a sweet treat only once a week can make a huge difference in your health status and weight loss efforts.

Eat Eggs for Breakfast

Eating eggs for breakfast is something everyone should follow, especially those who are counting their calories.

In fact, starting the day with a high-quality protein breakfast like eggs is a great way to promote long-lasting fullness and reduced calorie consumption.

eat eggs for breakfast

With just 70 calories, eggs are a great source of high-quality protein as well as vitamin D and fat. Eating eggs helps sustain your energy level and keeps you satisfied until lunchtime.

A 2010 study published in Nutrition Research reports that eating eggs for breakfast helps reduce hunger and calorie consumption throughout the day by 18 percent.

You can eat 1 or 2 hard-boiled eggs or make an omelet with lots of vegetables and some cheese. If you have time, you can even make some French toast with whole-grain bread.