2. Keep serving dishes off the table. Researchers have found that when people are served individual plates, as opposed to empty plates with a platter of food in the middle of the table, they eat up to 35 percent less!
5. Eat protein at every meal. Dieters who eat the most protein tend to lose more weight while feeling less deprived than those who eat the least protein. It appears that protein is the best nutrient for jumpstarting your metabolism, squashing your appetite, and helping you eat less at subsequent meals.
10. Turn off the TV. Scientists at the University of Massachusetts found that people who watch TV during a meal consume, on average, 288 more calories than those who don’t eat with the tube on.
17. Sleep 8 hours a night. Too much or too little shut-eye can add extra pounds, say Wake Forest University researchers.
21. Go ahead, eat your favorite foods. Good eating doesn’t need to be about deprivation—it’s about making smart choices. Why eat a 1,000-calorie cheeseburger if a 500-calorie burger will satisfy you just the same? The bottom line: Eat foods that you enjoy, just not too much of them.
The remainder of the secrets are just as easy to incorporate into your daily eating habits.