ADD SOME H20 PREMEALS
Fullness hack: add a low-kilojoule to your menu before a meal; it’ll ensure you gorge on less later. “Broth-based soups are full of water, which adds volume and weight but no kilojoules,” explains Rolls. “The sight of an extra course and the greater volume in your stomach trigger stretch receptors that signal you’re full.” In a clinical study, Rolls found that women served a chicken and rice soup before lunch reported feeling fuller than those served a prelunch chicken and rice casserole and a glass of water (consisting of exactly the same ingredients) or the casserole alone. The soup-eaters consumed 400 fewer kilojoules at lunch and didn’t compensate at dinner.