Take a break from food. Wild wisdom these aquatic birds fast for a month or more, but you need to aim for only a nightly 12-hour vacay from noshing. The reason: People who stop eating earlier in the evening take in nearly 250 fewer calories per day, on average, than those who nibble late at night, according to Northwestern University research. "When you fast, your body also uses up its preferred fuel and starts burning fat stores for energy," says Sana Hunnes, Ph.D., M.P.H., R.D., a senior dietitian at UCLA Medical Center.
Snack on fresh produce. Wild wisdom monkeys are the original locavores, grabbing fruit and leaves hanging nearby Cornell University researchers found that women who do the same set fresh produce out in the open were 14 pounds lighter than those without a fruit bowl in sight. Even when you're using the fridge, says Hunnes, "Cut up fruits and vegetables and pack them in small, clear containers so you're more likely to reach for them during the day." Along with produce, she suggests pre-portioning snakes that combine fat, protein, and fiber, such as hummus with whole grain crackers, and carrots or celery with peanut butter and raisins.
Guzzle water. Wild wisdom staying as well hydrated as our bovine friends who gulp more than 2,000 ounces of water daily can keep you from confusing thirst for hunger, Hunnes says. Plus, water takes up volume in your stomach, so you'll feel fuller. Per a study in Obesity, downing 16 ounces of water a half-hour before each meal led to an average loss of 10 pounds in 12 weeks.
Don't fear fat. Wild wisdom when young, these mega mammals subsist on milk 10 times fattier than what's in your carton. In the human realm, studies show that women who chose high-fat dairy were 8 percent less likely to become overweight or obese than those loyal to low-fat. One theory: When you limit fat intake, you often eat more sugar and carbs, which are less filling. Full-fat foods are higher in calories but your body breaks them down slowly, so you feel satiated longer and eat less, says Kristin Kirkpatrick, R.D., wellness manager for the Cleveland Clinic Wellness Center.
Chew a lot. Wild wisdom really chomping your grub as if it's cud we're talking around 40 chews before swallowing may lower levels of the hunger hormone ghrelin, make you feel more satisfied, and reduce how much you eat later, says a review in Physiology and Behavior. "Chewing more makes you pay closer attention to what you're doing," Kirkpatrick says. When you take note of flavors, textures, and sensations known as mindful eating you take in about 300 fewer calories per day, researchers say.