COLUMBIA (WACH) -- The most basic principal of weight loss is math.  If you burn more calories than you take in, weight will come off.  Therein lies the great struggle-a way to control those calories that are taken in.  Good Day Columbia’s fitness guru Christy Sequin says that reigning in that intake could be as simple five things, which all boils down to awareness.

Christy, quoting from www.truthaboutabs.com, says that size does matter.  According to Richard Wiseman, a study was conducted where ice cream was served using different size bowls and spoons.  Those with larger bowls ate 31 percent more.

The next technique is to savor food.  Christy says that like interval training, changing the speed that you consume your meal can help reduce intake.  Mr. Wiseman’s theory is eating at 3 speeds, your normal rate, then half your normal rate, followed by a combination, will help reduce caloric intake.

“Out of sight, out of mind,” is Christy’s next tip.  Mr. Wiseman cites a study where the amount of chocolate changed depending on relative proximity and that ability to actually see it.  “Don’t put chocolate in a clear container,” says Christy.

Christy says that when people eat while doing other things like watching TV or are on the computer, they tend to eat more because they are not paying attention to how much they taking in.  In light of this theory, focusing on the food will keep you from simply reaching over for another handful of popcorn or chips as you watch reruns of I Love Lucy.

The final idea is taking a look at yourself.  Literally.  Christy says that if you put a mirror or reflective surface on your refrigerator or where you keep your food, it will cause you to see yourself and what you are eating.  According to Christy, there is a 32 percent reduction in unhealthy food when you have to face yourself reaching in the pantry for a late night snack.

Do you have any calorie reduction techniques that have worked?  Share them with us in the comment section below.