Put the Fork Down
Start with something really simple. Research consistently shows that being mindful at meals helps you eat less. Precision Nutrition’s Brian St. Pierre, usually starts his clients off with this advice: put your fork down after every bite and consciously chew slower. With something like chicken, aim for 20 chews; for an apple, do 10. Over the course of a day you’ll take in about 250 fewer calories, St. Pierre says. That may not seem like much, but it adds up over time and helps you shed fat while still feeling full and satisfied. This does not, however, grant you free license to consume foods that don’t require much chewing, such as Twiggies and milkshakes.