The average adult consumes about ONE MILLION calories a year. That’s about 16-thousand more calories than we should be eating annually. So, here are a few tips for cutting back, courtesy of Bottom Line Health.

• Spice up your morning eggs. Cayenne, and other forms of red pepper, contain capsaicin – a substance that suppresses appetite signals, increases metabolism and decreases your desire for food later in the day. Also, eggs are full of protein, which helps you feel full.
• Eat fiber early in the day. Fiber increases the number of appetite-suppressing signals in the small intestine. That means eating it early in the day will make you less hungry in the afternoon – the time when most of us tend to eat snacks and other foods that are high in calories. Try to get about 30 grams of fiber a day from fruits and vegetables, and whole grains.
• Eat nuts. The monounsaturated fat in nuts stimulates the production of a chemical that slows the rate at which your stomach empties itself – which reduces appetite without putting your body into “starvation mode”. That’s when you start conserving calories instead of burning them. So, before lunch and dinner, have either 6 walnuts, 12 almonds or 12 hazelnuts.
• Turn up the thermometer. One reason people eat more in the winter is because cold temperatures stimulate appetite. Also, people who have naturally low body temperatures also tend to have lower metabolisms, so they’re more likely to gain weight. Staying warm is a great way to control your appetite, especially if you raise your body temperature by exercising. For every ONE degree your body temperature goes up, your metabolism increases by 14%.