Gauge your grub
A US study* found that dieters who kept a food diary for six months lost twice as much weight as those who didn’t. Make it even simpler with a free app – we love Lose It!, which sets a daily calorie limit and helps you stick to it.
Rethink your presentation
Cornell University research found that when your food is the same colour as your plate, you’re likely to eat more than when there’s a strong colour contrast. So if you want to eat less chocolate cake don’t serve it on a brown plate!
Get a hand on your portions
Portion sizes have rocketed to be five times larger than they were 50 years ago, says Dr Lisa Young**. She recommends using your hands to guide your portion sizes; eg, eat a tight-fist-worth of cereal or 1.5 palm’s worth of meat.
*By Kaiser Permanente
**Author of The Portion Teller Plan