1. Dim the lights and lower the noise In a study people who went to a fast food restaurant where the lighting was softer and the music was more soothing ate, on average, 175 fewer calories than those who ate in the same place with bright lights and blaring music.The researchers say two things happen when you dim the lights: you tend to eat slower and your food cools off.
That’s helpful because when you rush through your meals, you usually consume more calories. And hot food is more appealing than cold food. Soggy cold French fries, for example? No thank you!
Similarly, if you use a smaller serving spoon, you can serve yourself about 14 percent less at each meal. “Over a number of months, that can add up to a lot less food and weight loss.”
3. Announce your snacks This doesn’t necessarily work for everyone, but it’s very effective for some: “You can eat anything you want or snack as often as you want as long as you announce—out loud—‘I’m not hungry, but I’m gong to eat this anyway.’ The typical person who does this every day for a month loses 1.9 pounds.”
Why? “It breaks mindlessly negative eating behaviour,”
4. Weigh yourself. A lot of people are in “fat denial.” Getting on the scale can stop the denial. It may not help you lose weight, but may really stop you from gaining weight. To weigh yourself fairly, it is suggested
stepping on the scale in the morning after you've gone to the bathroom. Weigh yourself naked or wearing whatever you wear to bed. Do it exactly that way for seven days, recording your weight each day. Then, total the number and divide by seven. That will be your average (and most true) weight over the seven-day period. Based on that weight, you can then begin a weight loss plan or decide that you are happy where you are.
5. Keep a food journal Writing down what you eat every day keeps you honest and really makes you aware of how much you’re eating. “It’s one of the most important things you can do,” says Rubaum Keller. “Yet it’s one of the things that people really resist. They think it’s so hard, but it really only takes a few minutes.”
If you want a place to keep track online, Keller recommends Loseit.com.
So there you go... hope the tips help.