Best Diet Tip No. 1: Drink plenty of
water or other calorie-free beverages.
People sometimes confuse thirst with
hunger. So you can end up eating extra calories when an ice-cold glass of water
is really what you need.
"If you don't like plain water,
try adding citrus or a splash of juice, or brew infused teas like mango or
peach, which have lots of flavor but no calories," says Cynthia Sass, RD,
a spokeswoman for the American Dietetic Association.
Best Diet Tip No. 2: Think about
what you can add to your diet, not what you should take away.
Start by focusing on getting the
recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it
is well worth it, because at the same time you are meeting your fiber goals and
feeling more satisfied from the volume of food," says chef Laura Pansiero,
RD.
You're also less likely to overeat
because fruits and vegetables displace fat in the diet. And that's not to
mention the health benefits of fruits and vegetables. More than 200 studies
have documented the disease-preventing qualities of phytochemicals found in
produce, says Pansiero.
Her suggestion for getting more:
Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal
vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on
sandwiches," Pansiero says. "It is so easy to buy a variety of
vegetables and incorporate them into dishes."
Best Diet Tip No. 3: Consider
whether you're really hungry.
Whenever you feel like eating, look
for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body's way of
telling you that you need fuel, so when a craving doesn't come from hunger,
eating will never satisfy it," she says.
When you're done eating, you should
feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size
of your fist, so it takes just a handful of food to fill it comfortably,"
says May.
Keeping your portions reasonable
will help you get more in touch with your feelings of hunger and fullness.
Best Diet Tip No. 4: Be choosy about
nighttime snacks.
Mindless eating occurs most
frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of
chips or cookies in front of the television is an example of eating amnesia,
where you mindlessly eat without being hungry, but out of habit," says
American Dietetic Association spokesperson Malena Perdomo, RD.
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. Once you find that you're
usually satisfied with the low-cal snack, try a cup of zero-calorie tea,
suggests Perdomo.
Best Diet Tip No. 5: Enjoy your
favorite foods.
"I think putting your favorite
foods off limits leads to weight gain because it triggers 'rebound'
overeating," says Sass.
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 enjoy your favorite
foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your
treats away from home.
When you need a treat, Ellie
Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to
your local ice cream parlor or planning a family outing.
"By making it into an
adventure, you don't have to worry about the temptation of having treats in the
house, and it is a fun and pleasurable way to make it work when you are trying
to lose weight," says Krieger.
And for those times you just can't
get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be
every bit as delicious as any other dessert.
Best Diet Tip No. 7: Eat several
mini-meals during the day.
If you eat fewer calories than you
burn, you will lose weight. But when you're hungry all the time, eating fewer
calories can be challenging.
"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 as many of them as you can
early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at
every meal.
Protein is more satisfying than
carbohydrates or fats, and thus may be the new secret weapon in weight control.
" Diets higher in protein [and]
moderate in carbs, along with a lifestyle of regular exercise, have an
excellent potential to help weight loss," says University of Illinois
protein researcher Donald Layman, PhD.
Getting enough protein helps
preserve muscle mass and encourages fat burning while keeping you feeling full.
So be sure to include healthy protein sources, like yogurt, cheese, nuts, or
beans, at meals and snacks.
Best Diet Tip No. 9: 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 Perdomo.
When you need something sweet, suck
on a red-hot fireball candy for a long-lasting burst of sweetness with just a
few calories.
Best Diet Tip No. 10: Stock your
kitchen with healthy convenience foods.
Having ready-to-eat snacks and
meals-in-minutes staples 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 make a healthy
meal in 5 or 10 minutes.
Sass stocks her kitchen with:
94% fat-free microwave popcorn
(20-25 calories per cup, and you can make it in two minutes or less)
Frozen vegetables
Bags of pre-washed greens
Canned diced tomatoes
Canned beans
Whole-grain wraps or pitas
Pre-cooked grilled chicken breasts
A few containers of pre-cooked brown
rice
Within minutes, she can toss
together a healthy medley.
Best Diet Tip No. 11: Order
childrens portions at restaurants.
"When you are eating out, order
a child's pizza or a small sandwich as an easy way to trim calories and get
your portions under control," suggest Perdomo.
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.
Best Diet Tip No. 12: Eat foods in
season.
"If you don't love certain
fruits or vegetables, it could be because you ate them out of season when they
have little taste or flavor," says Pensiero. "When you eat
seasonally, fruits and vegetables are more flavorful, at their best, and I
promise you won't be disappointed."
At GiGi's Trattoria, her restaurant
in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet
strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh
berries in a compote.
Best Diet Tip No. 13: 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 Sass.
Best Diet Tip No. 14: Use non-food
alternatives to cope with stress.
Sooner or later, you're going to be
faced with a stressful situation. Instead of turning to food for comfort, be
prepared with some non-food tactics that work for you.
Sass suggests reading a few chapters
in a novel, listening to music, writing in a journal, practicing meditative
deep breathing, or looking at a photo album of loved ones.
Best Diet Tip No. 15: Be physically
active.
Although it may seem
counterintuitive, don't use exercise either to punish yourself for eating or to
"earn" the right to eat more.
"When you do, it sets up a
negative thought pattern, which is why so many people say they hate to
exercise," says May.
Instead, focus on how great you
feel, how much better you sleep and how much more energy you have when you
exercise. Physical activity is good for you whether you are trying to lose
weight or not, so keep it positive and build a lifelong habit.
