BreakfastSwap out your morning bagel for a bowl of high-fiber cereal with half a cup of fiber-rich raspberries and cut about 500 calories. Fiber contains zero calories, which makes foods high in fiber low in calories. Plus, fiber adds bulk to a meal so you feel satisfied eating less. MORE: I’m healthier than I was 10 years ago”: One MS patient-turned-triathlete’s story Don’t clean your plate Finish every meal with 25% still on the plate will automatically save calories. Just do the math: If you typically eat around 2,000 calories each day, the quarter left uneaten tallies up to about 500 calories. Alternatively, fill up a smaller 9-inch plate instead of eating from the standard 12-inch plate and you’ll trim 500 calories by eating less without even noticing. Get up and moveA brisk 15-minute walk burns about 100 calories, so make walking part of your daily routine and you’ll burn 500 calories by week’s end—no sweat. Another trick: Spend more time standing; by some estimates you’ll burn upwards of 120 calories an hour compared to 60 when you are sitting down. Chew your foodIn a study published in the American Journal of Clinical Nutrition, people who chew their food 40 times instead of the average 15 consumed 12% fewer calories. By chewing longer the body produces lower levels of ghrelin, the hormone that signals the brain when you are satisfied. By eating at a slower pace you’ll feel full while eating less—and fewer calories. MORE: Coffee: How much is too much caffeine? Sip slimmer cocktails Sugar-laded cocktails such as margaritas are fun until you realize that just one can pack upwards of 600 calories. Have two and you’ve blown almost half your day’s calorie allotment. Cut out the sugary mixer and enjoy your spirits on the rocks or with a splash of juice or diet soda and each drink drops to about 50 calories. MORE: Former college wrestler aims to boost concussion prevention with clip-on device
