Fool the Fat Off

In my 12-year career as a health writer, I’ve discovered many ways to fool yourself into eating more healthfully. These trick-yourself principles, all backed by research, can help you eat less and lose weight. Here’s how to psych yourself slim:

Unplug

Forget about Project Runway, and put down that copy of the latest bestseller. Instead, focus on your food. Chewing slowly and paying attention to the feel and taste of your meal helps you feel full faster and eat less. In a study published in the American Journal of Clinical Nutrition, women who concentrated on the taste of their food ate much less than those who listened to a detective story while eating.

Choose Tall and Skinny

Research conducted by Brian Wansink, Ph.D., author of Mindless Eating, showed that people tend to drink more from short, wide glasses than from tall, thin ones. Apparently, the short glass looks smaller to us — even when it holds the same amount as the tall, thin glass — so we pour more. Prepare your drink in a tall, frosty glass and you’ll probably down less!

Imagine It

Whether it’s your high school reunion or an upcoming cocktail party, pick an event you want to look your best at and keep it in your mind as you make and eat your meals. You’ll eat more healthfully if you’re hoping to look and feel great at an upcoming event.

Go Dark

In another study by Wansink and his colleagues, researchers gave 30 secretaries clear or opaque containers full of Hershey’s Kisses. The secretaries gobbled an average of five treats per day from the clear containers, but just four from the opaque containers. The upshot? We tend to eat more of what we can see, so stow your goodies in opaque containers (and your veggies in clear containers!).

Put Them Away

All done with your scrumptious chicken piccata? No problem — there’s more in the kitchen! If that’s the way your mind works, fix your plate and then stow any leftovers before sitting down to eat. Along the same lines, put the least nutritious leftovers in the fridge and leave out the veggies in case you crave seconds. This same M.O. works at restaurants as well: Ask the server to pack half your meal in a to-go container so you’re not even tempted.

Scoop Small

In yet another study (boy, is this guy prolific!), Wansink and his colleagues gave people either large or small scoops and let them serve themselves ice cream. The result? The ice cream fiends who used the large scoop ate 15 to 20 percent more than those using small scoops. When you serve yourself food, use small spoons instead of ladles and other large utensils and you’ll likely dole out less.

Toss the Techno

Scientists at Fairfield University in Connecticut piped fast and slow music into the university cafeteria on different days. Researchers then counted the bites taken by the diners in the cafeteria. (Do you think the diners wondered why people were staring at them and scribbling in notepads?) The results: People take an average of 4.4 bites per minute to fast music, and only 3.8 bites per minute to slow music. So ditch the disco and listen to soft tunes when you dine.