Looking to cut some calories out of your diet and lose some weight? The best way to do that, pretty obviously, is to eat less; but the trick is to still feel full and satisfied while shedding the pounds. Take a look at some helpful tricks from Lifescript that will not only help you to lose weight but also help you to save a bit of money on food costs.

Eat Like a European

Americans are notorious for eating rapidly, consuming our portion of food before our body has realized that we are full. Since it takes your body at least 10-20 minutes after eating for your body to register that it’s full, try taking smaller bites and putting your fork or spoon down between mouthfuls. Lifescript also recommends eating with chopsticks if you’re feeling adventurous.

In a 2008 study, University of Rhode Island researchers instructed women to employ these strategies while dining on pasta with tomatoes and garlic. They took an average of 21 minutes longer to complete their meal – and ate about 10% fewer calories – than those who scarfed the food down.

Sprinkle on Spices

Since “powerful tastes and smells send messages to the brain that cause people to feel fuller faster” according to New York City nutritionist, Cynthia Sass, M.P.H., R.D., try using calorie-free spices (like basil, cinnamon, citrus zest, etc) in your foods. You’ll most likely feel fuller and more satisfied even by using small amounts of these flavors.

Learn more tricks at Lifescript’s 6 Ways to Fill Up on Fewer Calories.