Sip More Soup
Eat more and weigh less? Sounds like a gimmicky diet commercial, but Penn State researchers found that people who add a soup course to lunch or dinner actually eat 20 percent fewer total calories than those who dive right into their entrees. "Soup has a very low calorie density, which means that even large portions have relatively few calories," says study author Barbara Rolls, PhD, author of The Volumetrics Eating Plan. Other foods that fit this bill are salads and water-rich fruits and veggies.
"It's a win-win, because you get to have more food, so you feel full, but consume fewer overall calories so you can still lose weight more readily," she adds. The trick is to keep the soup course under 150 calories (steer clear of cream-based broths) or else you risk increasing a meal's total caloric impact.