QUOTE : At Each Meal Preload with Water Time your metabolism-boosting two cups of cool or cold unflavored water before each meal to also take advantage of its preload benefits. Preload with “Negative Calorie” Foods As the first course, start each meal with an apple or a Green Light soup or salad containing fewer than one hundred calories per cup. Incorporate Vinegar (2 tsp with each meal) Never drink vinegar straight. Instead, flavor meals or dress a side salad with any of the sweet and savory vinegars out there. If you want to drink it, make sure to mix it in a glass of water and, afterward, be sure to rinse your mouth out with water to protect your tooth enamel. Enjoy Undistracted Meals Don’t eat while watching TV or playing on your phone. Give yourself a check for each meal you’re able to eat without distraction. Follow the Twenty-Minute Rule Whether through increasing viscosity or the number of chews, or decreasing bite size and eating rate, dozens of studies have demonstrated that no matter how we boost the amount of time food is in our mouths, it can result in lower caloric intake. So extend meal duration to at least twenty minutes to allow your natural satiety signals to take full effect. How? By choosing foods that take longer to eat and eating them in a way that prolongs the time they stay in your mouth. Think bulkier, harder, chewier foods in smaller, well-chewed bites.