1. Don’t eliminate food groups: The American College of Preventative Medicine recommends that a person get 55% of their calories from carbohydrates, 2o% from protein and 25% from fat. Restricting oneself to only one or two of these food groups increases your chances of developing a nutritional deficiency. Bare in mind however that these guidelines don’t make a cheeseburger a healthy food choice, despite the fact it does “in theory” contain all three food groups. When possible opt for complex carbohydrates, as well as high protein foods that are rich in omega-3s (the good fats).

2. Switch to a smaller dinner plate: By simply using a smaller sized plate at meal times, you will cut calories dramatically. Best of all, you won’t have to pay as much attention to weighing out individual food items. Switching from a 12″ to a 10″ inch dinner plate will help you limit the amount you eat without feeling deprived.

3. Eat more frequently: Studies and nutrition experts alike recommend eating smaller meals more frequently. This will help keep your blood sugar at a constant level and avoid any sudden drops or spikes between meals. Start off eating 4 small nutritious meals a day and adjust the quantity and frequency you eat based on how your body responds.

4. Learn to use chopsticks: In general, most people tend to eat a lot slower when they use chopsticks. There are numerous studies that suggest eating slower and eating less go hand in hand. On average it takes 20 minutes for your stomach to register that it is full. Also, chopsticks will help  with portion control. You get smaller bites using chopsticks than you do with a fork!

5. Drink milk following a workout: Drinking some low-fat milk is a great way to build and re-build muscle. A study done by the American Journal of Clinical Nutrition found that those who drank milk gained up to 63 percent more lean muscle following 12 weeks of weight training, compared with exercisers who drank sports drinks of equal calories.

6. Drink before you eat: For the majority of us it can be very difficult to distinguish between thirst and hunger. Drinking a glass of water and then waiting 20 to 30 minutes before eating, should be all the time you need to figure out if you are really hungry or just dehydrated. As a general rule, replace soda, juice and other soft drinks with water (Tip: Drink water ice cold, filtered and with a squeeze of lemon).

7. Vow not to eat in front of the TV: So many of us are guilty of snacking mindlessly in front of our favorite TV shows.  A Harvard study found that kids ate an extra 167 calories for every hour of TV watched. Try making the TV a no food zone so that TV time doesn’t become an excuse to snack!