The Flexitarian Diet author Dawn Jackson Blatner advised drinking 16 ounces of water before eating. Water naturally reduces appetite.
Eat less with a smaller dish. The 2015 Cochrane Database of Systematic Reviews found that smaller plates, knives, forks, glasses, and other tableware may reduce meal intake.
Low-calorie vegetables fill. Blatner suggested spinach sandwiches, noodles, and stir-fries. Replace beef with mushrooms, add sliced apples to porridge, and fill a whole-wheat pita with vegetables instead of bread.
A 2018 Nutrition Journal study indicated plate color affects eating. The study suggests serving spaghetti with crimson sauce on white plates to eat less.
"Taking your time while eating increases enjoyment and decreases portions". Dim lights and soothing music ease dinner. To eat longer, chew carefully, put your fork down, and sip water.
Soup first. Like water, soup may fill you up. A 2021 Obesity Reviews research indicated that coarser textures make people feel fuller. Thick soups may fill you up.
Eat alone. A 2020 Frontiers in Psychology study indicated phone use during meals increased calorie consumption. Nutrients discovered that eating at a computer reduced fullness.
Blatner said consumers demand dessert after meals. Blatner advised peppermint, cinnamon, chocolate, or fruity decaf tea to satisfy expectation.