First Up: Declutter!
Throw out all pre-packaged foods loaded with sodium and sugar! Sugary cereals, instant soups, and bottled salad dressings have got to go. This helps because you won’t be tempted later—if you’re having a rough day, there won’t be sugary cereal waiting at home, so you’ll naturally reach for fruit to satisfy your sweet tooth.
Very few of us have the willpower to get dressed and head to the store for a snack when cravings hit. Keep all your healthy foods at eye level so they’re the first thing you see when hunger strikes.
Swap Out Your Plates!
Isn’t a fully loaded plate way more appealing than a carefully prepared, low-carb, low-fat pasta sitting lonely on the edge? What you see matters—a plate that looks half-empty can leave you feeling hungrier than a full one.
The fix? Use smaller plates! It tricks your brain into thinking you’re eating more, and your body gets the signal to feel full sooner. Basically, you’re outsmarting your senses and naturally eating less.
Don’t Forget Your Measuring Tools!
Keep measuring tools handy when cooking and don’t rely on guesswork. Using a bit more of calorie-dense ingredients than the recipe calls for adds up quickly and can sabotage your efforts.
If your measuring cups and spoons are easy to find, you’ll use them more often instead of digging through the back of a cabinet. Have separate tools for every ingredient type and stick strictly to the amounts—this is how you make a diet-friendly cottage cheese cake just like the recipe says.
Stock Up on Different Spices!
The Chicago Smell and Taste Research Foundation found that the more spices you use while cooking, the livelier your metabolism becomes and the sooner you feel full. Your sense of smell plays a big role too: if a dish smells amazing and looks beautiful, you’ll enjoy it more and eat it more mindfully.
Varied flavors also encourage you to chew longer, which helps your body register fullness faster.
Prep Your Meals Ahead!
Even snacks! When you prepare your meals for the next few days in advance, you’ll always have something healthy to reach for when hunger strikes. Store snacks in portion-sized packs—like small bags of mixed nuts (reusable ones work great)—so you only grab what you need.
The same goes for breakfast, lunch, and dinner: many of us skip breakfast because we don’t prep ahead, and for the other meals, having ready-made portions reduces the chance of giving in to fast food cravings.
