8. Eat Less Refined Carbs
Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).
If you’re going to eat carbs, make sure to eat them with their natural fiber.
9. Go on a Low-Carb Diet
If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.
10. Use Smaller Plates
Using smaller plates has been shown to help some people automatically eat fewer calories (26).