Eat Less Calories With These Simple Low Cost Tips

by The Happy Rock on June 8, 2007

Since The Happy Rockette is a Registered Dietitian, I have special access to top notch food and nutrition information. Today I will start sharing that fountain of knowledge by introducing the first of hopefully many food and nutrition posts. I hope to even have a guest post or two.

To start we will attack how to cut some calories out of our diets through a few small changes to our eating habits. Rather than attempting fad diets or buying expensive ‘diet’ foods, develop habits that encourage healthy eating for the rest of your life. These were inspired by conversations that I have had with the The Happy Rockette over the years.

Healthy food for dinner 1. Use smaller plates – We feel compelled to fill our plates, but the proper sized portion size can look quite small on a large plate. The mental picture that food creates has an effect on how satisfied we will be. The same portion on a small plate looks like a lot more food and will mentally add to our satisfaction.

2. Remember that you don’t have to finish Remind yourself that you don’t have to finish everything. Fight the compulsion to clean the plate, especially when you are full or don’t like the meal. Try leaving a bite of a sandwich and see how it feels. Take a box home from a restaurant, and have the rest for lunch tomorrow. It can be liberating.

3. Volumemetrics The idea of volumemetrics is to replace calorie dense foods like white pasta with lower density foods like vegetables and fruit. The next time you make spaghetti, try cutting the amount of pasta and adding more vegetables. The dish will be smothered in sauce so you will barely notice the difference and the overall dish will contain less calories. Here is a reference article from the author of Volumetrics, Barbara Rolls, that goes into some more detail.

4. Drink before eating – Try drinking a glass of water 15 minutes before a meal. It takes up some space in your stomach which will help you to feel satisfied after fewer calories. I have heard that non-ice water is preferable, so that it doesn’t drastically lower your stomach temperature.

5. Have children Try going out with your son or daughter and order one desert. How much of the desert do you really get to eat?

6. Eat Slower – Eating slower will help you to interpret the ‘I’m full’ signals from your body, rather than eating quickly only to realize ‘I’m stuffed’. For practice, try putting down your fork in between each bite.

7. Know Your Hunger Rhythm – Eat when you are hungry, not because it is time to eat. This usually means planning your meals around your hunger patterns.

8. Don’t skip meals – Skipping meals can cause gorging or snacking to ensue. Usually the snacking and gorging is done on calorie dense food which only compounds the problem. By planning all your meals you help keep your body satisfied, which in turn helps keep you in control.

{ 10 comments… read them below or add one }

Double Eagle June 10, 2007 at 11:05 pm

Great tips! It has become clear to me that the only way to lose weight and keep it off is to completely change the way I think about eating. Tips like these will help to make changes in mindset that cause a long-term change in lifestyle for the better.


TheHappyRock June 11, 2007 at 10:22 am

I agree Double Eagle. Eating and weight loss is like most things in life, if we change our attitude the results tend to follow.


Mora wacker September 11, 2007 at 1:07 am

Excellent tips!!!!!!!!.It is very useful for the people who want to reduce their weight.But changing the food habit alone will not produce the proper result.There is a another main thing that is Doing Exercise.The Technology made the people very lazy.Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.Want to drop those excess pounds? Trade some couch time for walking or other physical activities.Exercise promotes better sleep. Exercise strengthens your heart and lungs.Exercise improves your mood.Therefore Start reaping the benefits of physical activity today!


Misha February 13, 2008 at 1:05 am

“Eat when you are hungry, not because it is time to eat.”

Oh, how I wish I could trust that little voice. But mine seems to always be nudging with the hungry talk.


Asthe April 29, 2008 at 5:42 am

Nowadys eating fast food is a common thing for many people (like me). We all are become way to dependant on this kind of fast food restaurant…

thanks for the tips btw, especially the #7, eat slower, I think many busy fat guys(include me) should follow this.


The Happy Rock April 30, 2008 at 4:11 pm

@Asthe – I am a fast eater too. I measured number of chews with my wife for a piece of steak and I did 2-3 and she did 20-25!


Burn Calories Fast October 5, 2008 at 12:26 am

@ asthe – I eat really fast too and I find that when I am done I just feel stuffed more than full. You’re probably right, if I just slowed down I would probably feel full and push the plate away.

I like the tip about the size of the plate too, restaurants always serve too much food on giant plates and I think we subconsciously take that home as the size of the meal we “should eat”


Mercola December 16, 2008 at 6:27 am

Great tips, I’ve heard almost all of them except for #5. That’s one unique way to eat less :)


Ariyes January 5, 2009 at 3:40 pm


I am really surprised to hear that using small plates to feel like eating more!
But i like this technique which i am hearing it first time here and i want to try it once!

thank you!


Chris July 8, 2009 at 11:00 am

Excellent article with many usefull tip for weight loss and healthy eating.


Leave a Comment

{ 1 trackback }

Previous post:

Next post: