Many people feel guilty if they don’t eat everything that’s served on their plate. “One should eat up!” is something you may have heard a lot when you were young. With this shadow of guilt, it can be very difficult to form new habits if you need to lose weight.

But if you’re ready to make a change in your life and do some magic with these concepts, it is actually possible to create new, healthy habits.

Consider implementing at least one of these tips this week:

Small plate: Serve meals for yourself on a smaller plate. It might seem a bit strange at first, but according to a study from Cornell University, a test group believed they ate 18% more calories than they actually did when they ate hamburgers from smaller plates. The test group that ate from regular plates thought they’d eaten less.

Small bowl: Even if you fill a small bowl up to the brim, you will eat less than when you fill a large bowl. The eye and brain perceive the same amount: a full bowl.

Fruit bowl: Have a fruit bowl on the table instead of flowers. Eating a piece of fruit is always a better dessert than a piece of chocolate or cake. A study at Chicago’s Smell and Taste Center showed positive results for weight loss in connection with the fragrance of fruit before dinner.

ONE portion: Make it a rule to include only ONE portion on your plate, and eat it slowly. Chewing slowly is important to give the stomach time to signal to the brain and vice versa when you’re full.

Other helpful tips:

• When you’re at a restaurant, have salad or soup before dinner, so as not to overeat.

• Clear out your cupboards and refrigerator, and dispose of food that is unnecessary and tempting.

• Fill the fridge and freezer with healthy snacks such as fruit, nuts, etc. This way you have access to healthier snacks all the time.

• If you love to be in the kitchen, experiment with alternative baking and cooking. There are lots of delightful, delicious recipes!

• Drink vegetable juices to detox and get lots of great energy!

Open your mind to new and different possibilities when it comes to the way you eat!!!

Image: Ali Karimian

Last week, I told you about my rule of thumb when it comes to portion control: Split a medium-sized dinner plate into three equally-sized parts. Fill each third with lean protein (such as lean white meat, fish, or legumes), carbohydrates rich in fiber (vegetables), and carbohydrates with a low glycemic index (such as whole-grain bread, whole wheat pasta, and barley).

It’s a pretty simple system, but if you find yourself wanting a more visible reminder, this plate from designer Jeffrey Harris might do the trick. Unlike similar products on the market, this plate is actually beautiful and well-made, reflecting the designer’s belief that “Eating should be a joyful experience, not a science experiment!” Made of porcelain, it’s 9.5 inches in diameter and divided into 1/2 vegetables, 1/4 starch, and 1/4 protein. The ratios are slightly different from the 1/3 – 1/3 – 1/3 guideline I give my clients, but are still very healthy and balanced.

• For more information, visit the Jeffrey Harris website

[via Epicurious.com]