Eating smaller portions is a point common to all diets. And if you can do that without starving, it can be a great start to a diet. You just need a bit of order and discipline...

1. Always fill your plate first with vegetables and fruit, take carbohydrates last If you fill your plate mostly with carbohydrates (pasta) and/or starch (potatoes, rice), no diet will help you. The point of smaller meals is to eat fewer calories, so your plate should be more than half filled with vegetables, and the rest for everything else. This matters because of the nutrients in vegetables, but also because after eating vegetables, you’ll feel full longer. Once you find vegetables you like, losing weight will be no trouble at all.

2. Use a smaller plate Not just a smaller plate, the cutlery can be smaller too. With a smaller spoon, you’ll eat more slowly, which is also an important step in any diet. Research shows that people tend to fill 70% of their plate regardless of its size. And another thing... The more colorful your food, the more you’ll eat. And color contrast stands out more on dark plates.

3. Every plate should have a source of protein Proteins are the building blocks with which the body creates new cells, replaces dead ones, helps regeneration, and aids all internal processes. Protein provides energy. If you get enough protein, you won’t feel sleepy or tired, and you won’t have sleep issues. Proteins are like bricks — you can’t build a house without them. Good sources of protein include fish, seafood, eggs, skinless chicken, tofu, beans...

4. Make sure there’s enough fiber on your plate The biggest problem with processed food is the lack of fiber, which cleans your intestines and ensures lasting fullness. Our body can’t digest fiber; it doesn’t raise blood sugar, nor does it raise blood pressure, and it reduces calories. Some of the best protein-to-fiber ratios are found in soy. Research shows that people who eat soy for lunch eat 70% fewer evening snacks.

5. When eating, do nothing else It’s very important to always focus only on your meal. Don’t watch TV, check your phone, or work on the computer while eating. It matters that your brain is focused on the food, so don’t let yourself be distracted. The problem is that the signal from your stomach takes 20 minutes to reach your brain, and during that time, it’s most dangerous to overeat. Overeating can become a serious problem.

6. Drink before your meal Water is the only thing in the world that has zero calories but has other benefits. Among other things, it fills space in your stomach, so you eat less. Studies show that if you drink 200 ml (2 dcl) of water before a meal, you’ll eat 13% fewer calories. If you do this with every meal, you can easily take in 500 fewer calories a day, which is optimal for you. That’s already a result: healthy weight loss. If you keep this up, you’ll lose a few kilograms in a week — and you won’t even notice.