Taking Big Bites
I do this and it works: cut your food into smaller pieces, use a smaller fork or spoon. You increase enjoyment and take longer to eat, which increases your satisfaction. The Journal of Clinical Nutrition found that people who took large bites of food consumed 52% more calories in one sitting than those who took small bites and chewed longer!
Eating “Filler Foods” at Restaurants
Filler foods can be anything from the complimentary breadbasket they put on the table, to the pound of mashed potatoes that come with your skinless chicken breast. Here’s the thing, those ”Filler items” are very cheap and it’s disguised as either a value added at the beginning or a generous entrée. The reality is, it’s neither! Those things can add an additional 500 calories to your meal without even blinking. Ask your server if you can get cut veggies instead of the bread and a side salad instead of the potatoes or rice. Trust me; your waistline will thank you!
