Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn't cut it, try drinking flavored sparkling water or a cup of herbal tea.
Eating occurs a lot 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. 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.
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.
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. Divide your daily calories into smaller meals or snacks and most of them earlier in the day. Dinner should be the last time you eat.
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 seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans.
Add spices or chilies to your food for a flavor boost that can help you feel satisfied. When you need something sweet, suck on a red-hot fireball candy. It's sweet, spicy, and low in calories.
Having ready-to-eat snacks and meals-in-minutes sets you up for success. You'll be less likely to hit the drive-through or order a pizza if you can throw a healthy meal in five or 10 minutes. Like: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned beans, pre-cooked grilled chicken breast...
Ordering a child-size entree is a great way to cut calories and keep your portions reasonable. 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.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
It seems like an easy diet win: Skip breakfast and you'll lose weight. Yet many studies show the opposite can be true. Not eating breakfast can make you hungry later. To lose weight, always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit.
Fiber aids digestion, prevents constipation, and lowers cholesterol, and can help with weight loss. Most women should get about 25 grams daily, while men need about 38 grams, or 14 grams per 1,000 cal. Good fiber sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables
If you have chips in the pantry and ice cream in the freezer, you're making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Make sure you have to leave the house to get it -- preferably by walking.
If you're losing weight but not as fast as you'd like, don't get discouraged. Dropping pounds takes time. We suggest setting a realistic weight loss goal of about one to two pounds a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough.
People who weigh themselves regularly tend to have more weight loss success. But we suggest weighing yourself only once a week, so you're not derailed by daily fluctuations. Weigh yourself at the same time of day, on the same day of the week, on the same scale, and in the same clothes.
When you're sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you're full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.
We're so used to super-sizing when we eat out that it's easy to carry that mind-set home. To right-size your diet, use a kitchen scale and measuring cups to measure your meals. Use smaller plates and glasses to downsize your portions. Split restaurant servings in half,making two meals out of one big one.
The best "diet" is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn't feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks.
Alcohol contains empty calories: a five-ounce glass of wine has 125, a bottle of beer about 153. Because our bodies don't require those calories, they can get converted into fat. If you enjoy an occasional drink, consider a compromise.
Instead of fattening snack, reach for some sugar-free gum instead. Chewing gum gives you fresh breath and can also help manage hunger, and aid in weight loss. (Keep in mind, however, that excess sorbitol, a sugar alcohol sometimes used in low calorie gums, can have an laxative effect.)
A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you're consuming -- leading you to ultimately take in fewer calories.
You lost five pounds this month and walked every other day? Time to celebrate! Rewarding weight loss success really can encourage more success, so revel in your achievements. Buy a CD, take in a movie, and set a prize for the next milestone. Just don't celebrate with a sundae or deep dish pizza.
Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they'll join you in exercising, eating right, and losing weight. When you feel like giving up, they'll help you, and cheer you on -- making the whole experience a lot easier.
Going to gym will increase your metabolism and will help you lose weight faster.