People tend to eat more when they’re distracted by other tasks, like reading, checking their phones, or watching TV. University of Illinois researchers have found that even noise coming from another room can make a person eat more cookies at dinner than they would have otherwise. To make sure you’re eating only what you meant to eat, and only what your hunger is really asking for, sit down for a mindful meal in a quiet place, and really pay attention — savour it.

“Don’t be a cardio queen, or you’ll risk becoming skinny-fat,” warns Christy Brissette, M.S., R.D., president of 80Twenty Nutrition. “The best way to boost your metabolism is to build muscle by lifting weights or doing resistance exercises. Weight lifting increases your metabolism for days, not just for an hour like cardio does.” That’s because muscle burns more calories just by existing in your body.

“Have a bowl of vegetable soup before your lunch and dinner and you’ll eat about 250 fewer calories,” suggests Brissette. “The water and vegetables fill your stomach so you end up eating less without going hungry.”

(Read more: 5 Ways To Eat Carbs Without Gaining Weight)

Using them instead of a fork or spoon causes you to eat more slowly and consume less food. “It takes time to figure out how to put food on chopsticks — that can help you eat more mindfully,” explains Tanya Zuckerbrot, M.S., a registered dietician and founder of the F-Factor diet. Aim for eating with chopsticks two to three meals per week, at home or at your desk, to see benefits.

“Rituals take the thinking out of weight loss,” says Andrea Metcalf, a certified personal trainer and the author of Naked Fitness. “Have the same breakfast for seven to 10 days. You can plan your meal ahead.” Get a jump on your days by prepping the ingredients for a yummy omelette with spinach and low-fat cheese, plus fresh fruit on the side.

“Having foods rich in soluble fiber, such as oats, barley, beans and lentils, can help you stay full longer so you end up eating fewer calories,” says Brissette. Fiber-rich foods help your body use those calories more efficiently, too. “They provide a slow-release energy so you avoid the dreaded blood sugar/insulin peak that leads to fat storage,” Brissette adds.

(Read more: 8 Fast And Natural Secrets To A Flat Tummy)

Walk two hours a day or more if you are trying to lose weight. Getting in all of those steps isn’t as daunting as you think, though. Walk 10 minutes before and after each meal; that adds up to 60 minutes, and then schedule another hour on the treadmill or around your neighbourhood or local trail. You can easily rack up even more benefits by taking the stairs, and strolling to and from work.

When you eat the rainbow you get a wider range of vitamins and other nutrients. Maximising your nutrition can also make your meals more beautiful and satisfying. A Cornell University study showed that adults find a plate filled with three foods of three bright colours the most appealing. Put together a healthy veggie plate of, say, sunny yellow peppers, zingy green broccoli, and rich, red tomato, and dig in.

“There’s evidence that omega-3 acids found in some kinds of fish can help you burn fat faster by stabilizing your blood sugar and insulin levels,” says Brissette. One omega-3-packed fish you may not have tried is trout. It’s yummy, and raised sustainably, so give it a whirl twice a week.

(Read more: 7 Quick And Easy Weight Loss Secrets From Khloé Kardashian’s Trainer)

A Johns Hopkins study found that people who cooked dinner at home six to seven times a week were automatically more mindful about the ingredients they used, consuming less fat and sugar, and fewer calories overall, than those who ate frequent restaurant meals.

(Text by Lindyl Crabb, bauersyndication.com.au / Additional Reporting by Natalya Molok)