How to cut 500 calories a day – without even noticing

1Shrink your plate

Did you know that the size of your plate, bowl, or even utensils can directly impact how much you eat? Research shows that people with smaller tableware tend to serve themselves smaller portions – often without realizing it. This simple swap helps reduce calorie intake without leaving you feeling deprived, as the portions look just as satisfying on a smaller plate.

A fascinating study by social psychologist Brian Wansink and marketing researcher Koert van Ittersum demonstrated this effect [1]. Nutrition experts at an ice cream social were given either a smaller or larger bowl, paired with a smaller or larger ice cream scoop. Those with larger bowls served themselves 30% more ice cream, and those with larger scoops added 14% more. Even more surprising? Participants with smaller bowls believed they’d served themselves more than those with bigger bowls, highlighting how much perception matters.

This trick works for nearly anyone, even those well-versed in nutrition. By swapping to smaller plates, bowls, and glasses, you can cut calories at every meal while still feeling satisfied – and it’s one of the easiest ways to make portion control a breeze.

2Eat more slowly

Did you know that slowing down your eating pace can help you consume fewer calories? Research indicates that eating slowly allows time for the body's satiety signals to kick in, potentially reducing overall food intake [2]. Some experts say that it takes a full 20 minutes for the body to adjust the hormone levels that help you feel satisfied after a meal [3].

By taking your time – putting your fork down between bites, savoring flavors, and focusing on your meal – you give your brain the necessary time to register fullness, helping you naturally reduce calorie intake without feeling deprived.

3Go open-faced

Love sandwiches or burgers? Here’s an easy hack: ditch the top slice of bread or bun. You’ll typically save around 80–120 calories per meal while still enjoying the same flavors. For wraps, try cutting down on fillings like full-fat mayo or cheese and loading up on vegetables and lean proteins instead – a win-win for taste and nutrition.

4Choose smarter cooking methods

Frying might taste great, but it often adds hundreds of unnecessary calories. Instead, try baking, grilling, steaming, or air-frying your meals when possible. These methods not only lock in flavor but also cut calories dramatically.

For instance, a 165g portion of store-bought fries, fried in oil, can contain 450 calories and 22.3g fat. In comparison, the same portion of fries baked in the oven with a few spritzes of low-calorie spray comes in at 236 calories and 1.1g fat. That’s a saving of 214 calories and 21.2g fat!

5Leave a little behind

Ever feel like you have to clear your plate? Instead, try listening to your hunger and fullness cues – it's okay to leave a bite or two if you're satisfied. Not only will this small habit help you practice mindful eating, it can also aid weight loss by reducing unnecessary calories. This is especially true when you're eating out, as restaurant portions are often larger than we need.