So you want to keep an eye on the old waistline, but you hate diets. Join the club. Rather than give you recipes for “yummy” quinoa-kelp granola, we suggest following these simple rules, rituals, and metabolic sleights of hand. You'll eat better, eat less, and burn calories all day long, even while checking your e-mail.
Your Eating Habits
1. Grease your pans with olive-oil cooking spray. This is twenty-nine calories less than a pat of butter. One time, no big deal. But if you cook ten times a week…
Calories saved per week: 290
2. Use small plates. Better, use blue ones. Small plates trick your brain into thinking you're eating more—and studies have shown that blue objects suppress appetite, which is why you don't see a lot of blue foods.
Calories saved per week: 500
3. Drink a glass of water before every meal. This initiates a complex metabolic reaction that dietitians call “filling up your stomach so you don't eat as much.” For real: Drinking water throughout the day means you ingest up to 9 percent less calories.
Calories saved per week: 1,358
4. Cook with spices instead of sauces. Sauces contain tons of calories (a tablespoon of mayo: 90); spices don't. Plus, hot spices and peppers help speed your metabolism and make you eat slower, due to your mouth being on fire.
For the rest of the story: http://www.gq.com/life/fitness/201403/weight-control-calories-habits