Tip
No. 2:
Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when
you finally sit down and relax. Snacking in front of the TV
is one of the easiest ways to throw your diet off course.
Either close down the kitchen after a certain hour, or allow
yourself a low-calorie snack, like a 100-calorie pack of cookies
or a half-cup scoop of low-fat ice cream.
Tip
No. 3:
Enjoy your favorite foods.
Instead of cutting out your favorite foods altogether, be
a slim shopper. Buy one fresh bakery cookie instead of a box,
or a small portion of candy from the bulk bins instead of
a whole bag. You can still enjoy your favorite foods —
the key is moderation.
Tip
No. 4: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you'll lose weight.
But when you're hungry all the time, eating fewer calories
can be a challenge. "Studies show people who eat 4-5
meals or snacks per day are better able to control their appetite
and weight," says obesity researcher Rebecca Reeves,
DrPH, RD. She recommends dividing your daily calories into
smaller meals or snacks and enjoying most of them earlier
in the day — dinner should be the last time you eat.
Tip No. 5: Eat
protein at every meal.
Protein is the ultimate fill-me-up food — it's more
satisfying than carbs or fats and keeps you feeling full for
longer. It also helps preserve muscle mass and encourages
fat burning. So be sure to incorporate healthy proteins like
lean meat, yogurt, cheese, nuts, or beans into your meals
and snacks.
Tip
No. 6: Spice it up.
Add spices or chiles to your food for a flavor boost that
can help you feel satisfied. "Food that is loaded with
flavor will stimulate your taste buds and be more satisfying,
so you won't eat as much," says American Dietetic Association
spokeswoman Malena Perdomo, RD. When you need something sweet,
suck on a red-hot fireball candy. It's sweet, spicy, and low
in calories.
Tip
No. 7:
Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes on hand sets
you up for success. You'll be less likely to hit the drive-through
or call in a pizza order if you can throw together a healthy
meal in five or 10 minutes. Here are some essentials to keep
on hand: frozen vegetables, whole-grain pasta, reduced-fat
cheese, canned tomatoes, canned beans, pre-cooked grilled
chicken breast, whole grain tortillas or pitas, and bags of
salad greens.
Tip
No. 8:
Order children's portions at restaurants.
Ordering a child-size entree is a great way to cut calories
and keep your portions reasonable.This has become such a popular
trend that most servers won't bat an eye when you order off
the kids' menu. Another trick is to use smaller plates. This
helps the portions look like more, and if your mind is satisfied,
your stomach likely will be, too.
Tip
No. 9:
Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you
could lose a dress or pants size in a year. "You can
save from 100-200 calories if you reduce the portion of starch
on your plate and increase the amount of vegetables,"
says Cynthia Sass, RD, a spokeswoman for the American Dietetic
Association.
SOURCES:
WebMD Weight Loss Clinic Feature: "15 Best Diet Tips
Ever." http://www.webmd.com/diet/features/15-best-diet-tips-ever
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