RE: Introducing Wellness SNiPs - Actionable Tidbits for Healthy Living [#001]
Loving the initiative and am actually writing a book on this exact topic - trying to make it work exactly like this. Explanations and background if you want it, but a cheat sheet at the end that's basically going to be similar to this - what little changes to implement into your life to make it better (near) effortlessly.
Not to give away too much, but also not too little, here's a couple snips for you (actual content from the upcoming book);
Eat slowly. Try putting the cutlery down every five bites and don't take another bite until you've finished swallowing the last one. If eating out, always be the slowest eater at the table.
Don't drink your calories or at the very least opt for lower calorie alternatives. *
Snack on foods that satisfy your cravings but don't make you binge.
Drink a tall glass of water prior to having a meal.
Only eat seated down and with no distractions. No watching TV and handling your phone while you eat.
*Most artificial sweeteners are regarded to as safe for consumption when consumed in moderate amounts. In non-diabetic adults, aspartame and acesulfame K were shown not to impact insulin sensitivity or secretion at a significant level, and also do not cause significant differences in body weight or waist circumference as opposed to a control group of people not consuming said artificial sweeteners .
Acesulfame K and aspartame are the two most common sweeteners used in zero/low calorie sodas (Coke zero, Pepsi max, and orhers).
 F. Bonnet et al.: Consumption of a Carbonated Beverage with High-Intensity Sweeteners Has No Effect on Insulin Sensitivity and Secretion in Nondiabetic Adults, The Journal of Nutrition, July 2018, doi: 10.1093/jn/nxy100
In case you're wondering, the book is scheduled to be published sometime before the 1st of October.