- Stick to the rule of three. When faced with a large choice - say at a buffet - opt for just 2 or 3 foods.
- Dim lighting and soft music leads diners to eat less (175 calories less) and enjoy their meal more. You eat more slowly in a relaxed environment so recognise when you are full.
- Recalling a previous meal or keeping a food diary could help reduce the amount you eat, especially if people rememebred their last meal as filling and satisfying. Being distracted while eating - e.g. while watching TV or reading - leads to overeating.
- Eat three fewer bites of your meal - that's one less biscuit, or one less glass of orange juice - can save around 100 calories a day or the 2 pounds weight most people put on in a year.
- Choose full-fat instead of fat-free dairy. Full-fat dairy satisfies hunger better and means fewer calories in the long run.
- Ditch fruit juices and smoothies as they can contain as much sugar as fizzy drinks. Juicing removes tge fibre - the filling part of the fruit that helps reduce its impact on blood sugar. Studies show consuming one or more daily servings of fruit juice raised the risk of type 2 diabetes by 21%. Eat whole fruit and opt for water, sugar-free drinks or tea instead.
- Start your meal with a 100 calorie salad, a broth-based soup or an apple; this reduces the amount you eat in the next course.
- Don't cut out treats entirely.
- Out of sight, out of mouth. Hide the biscuit tin and put treats or trigger foods on the highest shelf to make it easier to resist temptation.
- A 20 minute walk before dinner reduces appetite and increases sensations of fullness as effectively as simply having a light meal.
- Whole grain foods prolong the digestion process, so sugar is released over a longer period of time. If you can't eat gluten, alternatives are brown rice, amaranth, buckwheat and quinoa.
Feature in Good Housekeeping October 2014
