1. Count Your Calories
One way to make sure you don't eat too many calories is to count them.
In the past, logging calories was quite time-consuming. However, modern phone apps have made it quicker and easier than ever before to track what you eat. Apps such as MyFitnessPal have integrated bar code scanners to save lots of time and with millions of products already listed, no need to read the label.
2.Use Less Sauce
Adding ketchup or mayonnaise to your food can add more calories than you think. In fact, only 1 tablespoon of mayonnaise will add an extra 57 calories to your meal.
If you use a lot of sauce, try eating a bit less (or not using it at all) to reduce the number of calories you're eating.
3. Don't Drink Your Calories
Drinks can be a forgotten source of calories in your diet.
Sugar-sweetened drinks, such as coke, are high in calories. They're also linked to obesity and the development of type 2 diabetes (https://www.ncbi.nlm.nih.gov/pubmed/23763695) (https://www.ncbi.nlm.nih.gov/pubmed/24652725)
A single half-litre bottle of Coke can contain nearly 200 calories, including 44 grams of sugar
4. Don't Add Sugar to Tea and Coffee
Tea and coffee are healthy, low-calorie drinks.
However, adding just one teaspoon of sugar adds around 16 calories to your drink.
Although this might not sound like much, the calories in a few cups or glasses of sugar-sweetened tea a day can add up. Try an alternative to sugar such as stevia or low calorie sweetener
5. Cook Your Own Food
When you buy food prepared by someone else, you don't always know what's in it.
Even meals you think are healthy or low-calorie can contain hidden sugars and fats, bumping up their calorie content.
Cooking your own food will give you better control over the number of calories you're eating.
6. Don't Keep Junk Food in the House
If you keep junk food within easy reach, it's much easier to eat.
It can be especially problematic if you're the sort of person who eats when you're stressed or bored.
To stop you reaching for unhealthy snacks, keep them out of the house.
7. Bulk up Meals with Vegetables
Most people don't eat enough vegetables.
Filling half your plate with vegetables is an excellent way to increase your vegetable intake while cutting back on higher-calorie foods.
8. Drink Water before Your Meal
Drinking water before a meal could help you feel more satisfied, causing you to eat fewer calories
Drinking water could also help you lose weight
9. Eat Your Meals Slowly
Taking your time over a meal and chewing slowly may help you feel full more quickly. This can help you eat less
If you're prone to eating in a rush, try putting your knife and fork down between mouthfuls or counting the number of times you chew your food.
10. Eat With Your Non-Dominant Hand
This might sound a little awkward, but if you're prone to eating quickly, eating with your non-dominant hand could be helpful.
Eating with the "wrong" hand will slow you down, so you eat less.
11. Don't Go Large
Sometimes, getting a larger drink or side for only a small increase in price may sound like a better deal.
However, most restaurants already serve oversized food and drink portions, so stick to the regular size.
12. Take Half Home When Eating Out
Restaurants often serve huge portions that contain far more calories than you need in one sitting.
To avoid eating too much, ask your server to wrap up half of your meal before they serve it, so you can take it home.
Alternatively, you could share with a friend.
13. Don't Touch the Bread Basket
When you're hungry, it's so easy to reach for the pre-dinner nibbles at a restaurant.
However, this habit can add hundreds of calories to your meal, especially if you're eating pieces of bread and butter.
Send the bread basket back to avoid eating lots of calories before your main meal arrives.
14. Learn to Read Food Labels
Not all convenience foods are unhealthy, but many contain hidden fats and sugars.
If you know how to read food labels, it's much easier to spot the healthy options. You should also check the number of calories per serving and what the serving size is, so you know how many calories you're actually consuming.
15. Skip Seconds
If a meal is delicious, you may be really tempted to go back for more.
However, indulging in seconds can make it difficult to assess how much you have eaten, and you can end up eating more than you intended.
Go for a reasonably sized portion the first time and skip seconds.
The Bottom Line
Losing weight can be a challenge — in part because it's so easy to consume more calories than you need to fuel your body.
These tips provide easy ways to cut out those extra calories, get the needle on your scales to budge and make real progress toward your weight goals.