Eat less; exercise more. We ve heard it a million times. But if you have the time (or willpower) to stick to a weight-loss regime u can. 1 Chew, chew, chew. It takes about 20 minutes for satiety signals to reach the brain, so don t scarf down that burger in 15 minutes flat. Chew slowly to give yourself a chance to feel full and help move food through the digestion process. Plus, it s been said that the most satisfying bites of a meal are the first few. Having a hard time slowing down? Sip water between bites. 2 Plate food properly. Instead of using large dinner plates for entrees of pasta and steak, serve calorie-rich foods on smaller salad plates and save the extra real estate for healthy veggies instead (and gobble them up first). Experts agree, the larger the plate, the more we eat so fill up on low-calorie foods first. Drink more H2O. According to a study published in the Journal of Human Nutrition and Dietetics, people who drank three extra cups of water per day ate an average of 205 fewer calories than people who drank the standard 4.2 cups of water per day. The guzzlers also consumed less sugar, fat, sodium and cholesterol. urn the TV off. Everyone loves dinner and a movie, but parking it in front of the tube for a meal can lead to overeating. A report published in the American Journal of Clinical Nutrition supports this claim Order your drinks unsweetened Order a plain latte instead of flavored, plain iced tea, plain coffee, Opting for the plain latte over the flavored will save you 40 calories per 16-ounce serving and forgoing the half and half in your coffee will save you up to 20 calories and 2 grams of fat per one-tablespoon serving of the creamy stuff. Save the salad for last Salad comes with your meal; just eat it at the end of your meal. Rather than taking seconds of the main course, a salad can be a very filling, low-calorie option.By eating it last, it will give your brain a chance to catch up with your stomach so you realize that you aren t as hungry as when you started your meal. Just make sure you skip the creamy dressings. Opt for raw When you re hungry, grabbing a piece of fruit is easy—no cooking is required. Fruits are naturally sweet, high in fiber, and full of hydration. If you fill up on fruits, you ll be less likely to want to eat other foods. Raw vegetables can have the same effect.