Control Your Eating

Maybe you’ve heard you shouldn’t shop for food when you’re hungry. Well, you might want to pop in a piece of sugarless gum before you head down the aisles, too. While chewing gum, people felt less hungry and had fewer junk-food cravings, according to two studies. As a result, the people bought fewer high-calorie snack foods, like chips, and brought home more healthy options, like vegetables.
Buy your lunch with cash.

It’s easier to buy junk food and desserts when you pay with plastic. Something about handing over cold hard cash gives people pause. For instance, when high schoolers were told to use cash to pay for less-healthy foods like cookies, they thought twice about it, and often grabbed healthier fare, researchers found.
Turn off TV cooking shows.

If you’re trying to lose weight, seeing food on TV could make you want to snack. People on diets eat more candy while watching food-related shows than when watching food-free programming, research shows.
Use blue plates.

Believe it or not, the color of your dishes might make a difference in how much food you serve yourself. The more the food blends in with the plate color, the more chow you’re likely to take, research shows. So consider using plates in a different hue.
Use smaller bowls and plates.

The size of your dishes and utensils gives your brain cues about how much you’re “supposed” to eat — and a bigger dish means more food. In one study, people at a Chinese buffet who got a large plate served themselves 52% more food, and ate 45% more, than those with smaller plates.
Keep unhealthy snacks out of sight.

Stash junk foods like candy and chips where you can’t see them. You might eat less. When office workers kept chocolates on their desks, they ate 48% more than when the candies were 6 feet away. If they put chocolates in their desk drawers, they ate 25% less than if the sweet stuff was on their desks.
Eat slowly, and drink water.

Take smaller bites. Chew your food slowly. Take a little more time between forkfuls. And drink water while you’re eating. These simple steps are key if you want to cut back on calories and still feel full, research shows.