Trim your trigger foods
Most people typically overeat two or three favorite foodsusually pastas, breads, meats, snacks, or sweets, says Stacey Nelson, MS, RD, LDN, senior clinical nutritionist at Massachusetts General Hospital in Boston. It may be that we love the taste, nosh mindlessly in front of the TV, or just hang on to a childhood habit. Nelson’s tip: Get to know recommended serving sizes for your favorites, and stick to them as closely as you can.
Butter your bread, for instance, with a pat no bigger than a large postage stamp, says Lisa R. Young, PhD, RD, professor of nutrition at New York University and author of The Portion Teller. A serving of fish (3 ounces) should be the size of a checkbook, a serving of steak should look like a deck of cards, and a potato serving should be no bigger than a computer mouse. (For more comparisons, visit EatRight.org and search for “portion sizes.”)
If those portions sound frustratingly small, start slowly. Eat a few spoonfuls less of rice and pasta, or go with half a sandwich instead of a whole. Cutting portions of foods with hefty calories helps you cut calories, period, says Barbara J. Rolls, PhD, professor of nutritional sciences at Pennsylvania State University. And fewer calories equal fewer pounds.
Bonus: As long as you don’t go overboard, this simple lifestyle change lets you eat almost anything (we didn’t mention that cookie for nothing).
See less, eat less
“We eat whatever portion is placed before us,” says David Levitsky, PhD, an obesity researcher at Cornell University in Ithaca, N.Y. So the trick is to avoid seeing more food than you want to eat.
This strategy worked for Susan Pedersen, 40, of Wichita, Kan. By immediately putting away food after serving herself the right-size portions, she skipped second helpings and lost 35 pounds. “I’d cook only one portion of meat or serve about a cup of spaghetti and then refrigerate the leftovers,” she says. “The rest of the meal would be salad with a low-fat dressing and some fruit.”
Tweak this approach for snacks. Place a small amount of pretzels in a bowl instead of grazing from bags or boxes. And freeze tempting treats like brownies. They won’t call out from the cupboard.