Smart eating isn't just about making smart food choices, it is the little habits that can make all the difference. You can cut calories from your diet without ever having to switch up your food.
How can you do this? You can chew your food more thoroughly. Trust me, there is science behind this.
Over the course of 2 days, researchers at Iowa State University in Ames, fed a pizza breakfast to volunteers. On the first day, they were instructed to chew each bite 15 times. On the second day, they were told to chew 40 times. When they chewed 40 times/bite, they had lower levels of ghrelin, the hormone that tells your brain it is time to eat. They also had higher levels of cholecystokinin, a fullness hormone found in the gut. All of this translated into feeling full until lunch time, 3 hours later.
It isn't a magic, cure all solution but chewing your food more thoroughly can really help you control your appetite. If you can also remember to put down the fork between bites, to not eat in front of the TV or at your desk and to put on some relaxing music while you eat, you'll be mindful of what you eat and well on the way to keeping yourself healthy.
Give this a try and let us know if it works for you. As with so many things in life being mindful about what you are doing can make a huge difference.