5 Tips to Avoid Overeating

Research suggests that eating is a highly sensory experience; everything from the color of our plates to the sounds in the room may trigger a mindless binge. Here are 5 tips harness your senses to prevent overeating:

1) Unplug. The American Journal of Clinical Nutrition shows, people who eat while watching television, listening to music or reading consume 10% more in one sitting than they would otherwise. Distracted eaters eat up to 25% more calories each day.
2) Chew. The Academy of Nutrition and Dietetics journal found that people who doubled the amount they chewed before swallowing ate 15%less food and 112 fewer calories over the course of a meal.
3) Add flavor. Fresh herbs and spices give the illusion that we’re indulging in something rich -- without adding any fat to our plates!
4) Contrast colors. The Journal of Consumer Research found that participants who had low contrast between the colors of their food and their plates -- for example, fettuccini Alfredo on a white plate -- served themselves 22 percent more pasta than participants with a contrasting red plate.
5) Light candles. Studies suggest that customers who dined in a relaxed environment with dimmed lights and mellow music ate 175 fewer calories per meal.