1. Keep infused water in the fridge
To help you kick a soda or juice habit, keep a clear pitcher of filtered water infused with cucumbers, lemons, strawberries, basil, or mint in your fridge at all times. It’ll look fresh and tasty, encouraging you to pour a glassful, and offer a subtle flavor that’s more exciting than plain water—but not full of calories.
2. Choose blue plates
You’ve probably heard the size of your plate can influence how much you eat. It turns out plate color matters too. According to research from participants piled 22 percent less food on their plates when the plate color contrasted that of the entrée, versus when the two hues matched. Obviously, the color of your food changes with each meal, and you’re not going to pull out different dishes every time. That said, what’s the one color that virtually no food matches? Blue. Research also shows blue is calming, which could help you eat slower. Just something to think about when you’re in the market for new dishes or buying disposable plates.
3. Ditch diet soda
Here’s yet another reason to quit diet soda: Although diet soda drinkers consume fewer total calories per day than people who drink sugary sodas or booze, a greater percentage of their daily calories comes from It’s unclear whether that’s because diet soda fans so they make worse food choices or because artificially sweetened beverages trigger cravings for high-sugar, high-fat, and high-sodium foods. Either way, though, ditching diet soda may be a secret trick to eating less garbage.
5. Make snacks count
Some of the most accessible snack foods—pretzels, crackers, chips scratch the itch, but only temporarily. Before you know it, you’ll be reaching for more food after these carbs. “Make sure every snack is balanced, consisting of some carb, protein, fat, and fiber,” Delbridge says. “This is the best way to stay full and control the body’s insulin response and digestion.” Our suggestion? Unsalted nuts.
6. Spice it up
Make a point to use more chili peppers and other spices in your cooking—in homemade soups, salad dressings, meat marinades, and even breakfast scrambles. Along with potentially lowering your risk of heart disease and cancer, The secret weapon is capsaicin, the compound that gives peppers their spice. There’sthat it activates the same brain receptors that tell you you’re full, leading you to eat less. Capsaicin also may prompt your body to turn jiggly white fat into energy-burning brown fat.
7. Don’t have sweets around
“Willpower rarely works when you to can satisfy an unhealthy food craving just by walking over to the the refrigerator or cupboard,” Mangieri says. You can’t eat what isn’t there, so you’re better off not having tempting treats lying around. “Make it so if you really want a treat, you’ll have to get in your car and drive to get it,” she adds. “Oftentimes, that effort is enough to keep you from caving.”