1.Eat More Slowly Just because you’re feeling ravenous doesn’t mean you should inhale your plate of food! Slowing down and taking time to chew your food can make a difference in your satiety levels and your waistline. In fact, research shows that fast eaters tend to gain weight over time because their brains can’t register how much they’ve consumed. They end up taking in more food, and thus more calories. Eating slowly can curb your appetite and help you eat less while sending stronger satiety (fullness) hormones to your brain.

2. Use Smaller Plates Believe it or not, a simple way to cut calories and lose weight comes down to the size of your plate! Smaller plates lead to smaller portions (and less calories consumed). They also produce a powerful optical illusion that makes everything on your plate look larger in comparison. For example, a small portion of food on a small plate takes up more volume and appears larger than when placed on a big plate. Crazy as it might seem, this effortless change can make a huge difference!

3. Sniff Mint Mint ranks high on the list of weight loss smells, or harmless scents that can curb your appetite. Experts believe that inhaling neutral, subtly sweet smells like peppermint, or the aromas from a fresh apple or banana, can increase your satiety after hunger strikes.

4. Drink Ice Water Drinking ice cold water can increase your body’s calorie-burning activity. How? Well, after consuming a large glass of freezing cold water, your system cools down. Your body has to expend extra energy in order to warm it back up. As a result, water can boost your metabolism and lead to more calories burned throughout the day. If plain ol’ H20 bores you, add a splash of lemon juice!

5. Increase your Fiber Intake As a carbohydrate your body can’t digest, fiber slows digestion, acts as an appetite suppressant, and helps you feel full without adding a bunch of calories to your diet. It fills your stomach and wards off hunger pangs while sending strong signals to your brain that it’s time to stop eating. When upping your fiber intake, make sure you’re drinking enough water!

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