18. Start with soup
Beginning a meal with a cup of low-calorie, broth-based soup can help you consume up to 20 percent fewer calories overall, according to Penn State research. The reason is simple: Soup is mostly liquid, so it fills you up faster. But you have to go with low-cal kinds like spinach-and-tomato or French onion (without the gobs of cheese and croutons, of course). Creamy potato and white-bean chili will fill you up too, but they’ll tack tons of extra calories onto the meal.
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