Portion control doesn't mean you have to eat tiny portions of everything. You don't want to feel like you're on a diet, but you have to eat fewer calories. Here are six ways to cut your caloric intake for shaping your body up.

1. Work for your food. Here's another way to slow down your eating: munch on foods that require shelling, peeling, or individual unwrapping. Oranges, edamame, and pistachios in their shells are healthy options.

2. Don't eat from the bag or box. When you sit down with a bag of chips, do you really know how many you're eating? Researchers found that people ate 50% more chips when they were given no visual cues as to how large a portion should be. So if you buy a bag of pretzels or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of time.

3. Slurp your appetizer. Before you dive into your entrée, have some soup. Though it may seem counterintuitive to add more to your meal, research shows that starting a meal with soup may help you reduce your overall calorie intake. Your best bet: a broth-based soup, preferably with veggies to help you feel full from the natural fiber.

4. Use smaller serveware and dishes. Dish up your own food with a small utensil onto a small bowl or plate, and chances are you'll eat and drink less. It's okay to have a cocktail with your meal if that's what you really want, but keep it to one glass and enjoy it slowly. To trick yourself into believing you're having more, pour your drink into a tall, thin glass. Add extra ice to your drink to make it look like even more!

5. Limit mealtime distractions. Turn off the TV and put your smart-phone away while you eat. A recent review of studies found that people who watched television during meals tended to consume more than those who ate without any distractions. And for those office dwellers? Consider taking your lunch break away from your desk, people who played computer solitaire while having lunch felt less full at the end, and went on to eat more food later in the day than those who didn't play the game.

6. End your meal with a new kind of sweet treat. Many people have trained themselves to expect a sweet treat at the end of a meal. Swap in a new, healthier ritual after meals to signal that you're done eating. It recommends brewing a flavorful caffeine-free tea like peppermint, cinnamon, chocolate, or one of your favorite fruity varieties for low-or-no-calorie sweet-tooth satisfier.