1. Once a week, indulge in a high-calorie-tasting, but low-calorie, treat.

This should help keep you from feeling deprived and binging on higher-calorie foods. For instance: Lobster. Just 83 calories in 3 ounces. Shrimp. Just 60 calories in 12 large. Smoked salmon. Just 66 calories in two ounces. Sprinkle with capers for an even more elegant treat. Whipped cream. Just 8 calories in one tablespoon. Drop a dollop over a bowl of f resh fruit for dessert. 2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little c heese with a lot of salad. 3. After breakfast, make water your primary drink. At breakfast, go ahead and dr ink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from so ft drinks. That s nearly 90,000 calories a year or 25 pounds! And research shows t hat despite the calories, sugary drinks don t trigger a sense of fullness the way that food does. 4. Carry a palm-size notebook everywhere you go for one week. Write down every s ingle morsel that enters your lips even water. Studies have found that people wh o maintain food diaries wind up eating about 15 percent less food than those who don t. Plus: 8 Kitchen Cabinet Makeovers for Weight Loss 5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day . On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,00 0 steps will help you maintain your current weight and stop gaining weight; addi ng more than that will help you lose weight. 6. Add 10 percent to the amount of daily calories you think you re eating, then ad just your eating habits accordingly. If you think you re consuming 1,700 calories a day and don t understand why you re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. 7. Eat five or six small meals or snacks a day instead of three large meals. A 1 999 South African study found that when men ate parts of their morning meal at i ntervals over five hours, they consumed almost 30 percent fewer calories at lunc h than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insul in, which keeps blood sugar steady and helps control hunger. 8. Walk for 45 minutes a day. The reason we re suggesting 45 minutes instead of th e typical 30 is that a Duke University study found that while 30 minutes of dail y walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you re eati ng. 9. Find an online weight-loss buddy. A University of Vermont study found that on line weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

When your plate is emp ty. Conversel y. One Harvard study . and reminds you of why you re trying to lose weight in the first place. Doing any of these saves you about 100 calories a day. And add vegetable s to make a fluffier. 12. Use vegetables to bulk up meals. While avoiding sugar. the less food you ll eat. The same goes for liquids. Other water-rich fo ods include soups and salads. the color b lue functions as an appetite suppressant. coffee. of the University of Colorado. 17. dre ss in blue while you eat. or three fewer bites of a fast-food hamburger.8 to 2 pounds most people pack on each year . yellow.. So instead of using regular dinner plates that range these days from 10-14 inches (making them look forlornly empty if they re not heaped with food). 14. Once you ve reached your target weight. 13. Instead of 16-ounce glasses and over sized coffee mugs. there s no reaching for seconds. return to the old days of 8-ounce glasses and 6-ounce coffee cups. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong i ncentive to maintain your new figure. So serve up dinner on blue plates. There is some scientific legitimacy to today s lower-carb d iets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. or juice). Because the body processes hunger and thirst through different mechanisms. te a. But you shouldn t toss o ut the baby with the bathwater. Same goes for stir-fries. Studies find they encoura ge eating. PLUS: 19 Weight Loss Secrets From Around the World 15. Seems havi ng to look yourself in the eye reflects back some of your own inner standards an d goals. 18. Bring the color blue into your life more often. carrots. Hill. you should eat plenty of whole grain breads and brown rice. 16. Hang a mirror opposite your seat at the table. you re finished. You won t get the same benefits by just drinking you r water. 11. the mor e you ll eat regardless of how hungry you are. and orange in your dining areas. Downsize your dinner plates. the more food in front of you. Studies find that the less food put in front of you. Conversely. serve your main course on salad plates (about 7 -9 inches wide). Or consume one less can of regular soda. And that alone is enou gh to prevent you from gaining the 1. One study found that eating i n front of mirrors slashed the amount people ate by nearly one-third. and white flou r.D.Plus: 15 Foods You Should Never Buy Again 10. more satisfying omelet without having to up the number of eggs. it simply doesn t register a sense of fullness with water (or soda. and tomatoes for the same calories as a p asta salad sporting just mayonnaise. Serve your dinner restaurant style (food on the plates) rather than family s tyle (food served in bowls and on platters on the table). white rice. th row out or give away every piece of clothing that doesn t fit. A body of research out of Pennsylvania State Un iversity finds that eating water-rich foods such as zucchini. according to weight-loss resear cher James O. Avoid white foods. Eat one less cookie a day. or one l ess glass of orange juice. Put out a vegetable platter. and cucu mbers during meals reduces your overall calorie consumption. There s a good reason you won t see many fast-food restaurants decorated in blue: Believe it or not. tomatoes. Clean your closet of the fat clothes. You can eat twice as much pasta salad loade d with veggies like broccoli. though. and cover your table with a blue tablecloth. avoid red. Ph.

in fact. high-calorie foods when you eat out than when you eat at home.000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff. pour out a high-fiber. Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and hav e diabetes than those who don t. Eat only when you hear your stomach growling. which is high in calcium and low in calories. 20. they ll eat more food. We eat far. The converse is also true: Serve yourself less and you ll eat less. Fancy coffee drinks from trendy coffee joints oft en pack several hundred calories. Put your fork or spoon down between every bite. Switch to ordinary coffee. or frustration so often. If you can t. chances are you re truly hungry. nervousness. If you d eat anything you could get your hands on. Pare your portions. Studies find that if you serve people more food. If you eat slow ly enough. Eat cereal for breakfast five days a week. because the water has been removed. Find ways other than eating to express love. Instead. sign up for a stress-management course at the local hospi tal or take up an active hobby. Arguably the worst food trend of the past few decades has been the explosion in portion sizes on America s dinner plat es (and breakfast and lunch plates). low-sugar cereal like Tot al or Grape Nuts. And.of 74. it s probably a craving. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. It s stunning how often we eat o ut of boredom. like bowling. not hunger. thanks to whole milk. fructose. . Avoid any prepared food that lists sugar. PLUS: What Does a Serving Size Look Like? 19. And when brewed with good beans. whipped cream. A cup of regular coffee with skim milk has just a small fractio n of those calories. that doesn t mean reachi ng for the Cap n Crunch. mayonnaise. and relieve boredo m. your brain will catch up to tell you that you are no longer in need o f food. Eat slowly and calmly. wait un til your stomach is growling before you reach for food. Whether you eat at home or in a restaurant. grab a piece of fruit instead! Look for sugar-free varieties of foods such as ketchup. Next time. tame stress. You re more likely to eat more and eat m ore high-fat. 22. If you re hankering for a specific food. For instance. and salad dressin g. PLUS: 20 Secrets Your Waiter Won t Tell You 23. They also consume more fiber and calcium and less fat than those who eat other breakfast foods. Sip w ater frequently. habit. an d sugary syrups. Eat 90 percent of your meals at home. powdered milk doesn t dilute the coffee the way skim milk does. you might make your family a photo album of special events inst ead of a rich dessert. immediately remove one-third of the food on your plate. or corn syrup among the first four ingredients on the label. 21. You get the nutritional benefits of skim milk. Res taurants today serve such large portions that many have switched to larger plate s and tables to accommodate them! 24. 26. 25. far more today than our bodies need. You should be able to find a lower-sugar ve rsion of the same type of food. it tastes just as great. 27. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. Of course. Use nonfat powdered milk in coffee. sugar. rega rdless of their hunger level. that many o f us have actually forgotten what physical hunger feels like.

Eat fruit instead of drinking fruit juice. salsa. on average. The Centers for Disease C ontrol says that s all it takes to help you shed as much as 10 pounds a year (assu ming you don t start eating more). Besides providing lots of flavor wit h no fat and few calories. And your surroundings will sparkle! 36. I can lose weight. If you work hard to control your weight. like resisting junk food or getting out the d oor for a daily walk. a couple of windows. State the positive. T hese whole foods will keep you satisfied much longer than that box of apple juic e.. PLUS: 7 Tricks to Drop Pounds . Before too long. clinical assistant profe ssor of nutrition at Boston University s Sargent College. and Cajun seasonings instead of rel ying on butter and creamy or sugary sauces. Discover your dietary point of preference. Other a ctive date ideas: Plan a tennis match. says Blake. chances are you won t do them. but you ll be saving calories because you won t chow down on that bucket of popcorn. if you k eep focusing on things you can t do. orange. Use flavorings such as hot sauce. you can enjoy an apple. causing your body to temporarily burn more calories. the same number in a half-cup of vanilla frozen yogurt. R. you have identified your own personal dietary pleasure point of pref erence. whereas a cup of cooked veggies doles out a mer e 50 calories. When you have that balance worked out.D.28. Scrub for 30 minutes and you could work off approximatel y 120 calories. 31. they will become their own s elf-fulfilling prophecy. 34. Repeat these p hrases like a mantra all day long. Wash something thoroughly once a week a floor. I will get out for my walk today. sign up for a guided nature or city walk (check your local newspaper). Pass on the movie tickets an d screen the views of a local park instead. This is where you want to stay. A cup of cooked rice or pasta has about 200 calories. so you ll eat less overall. I know I can resist the pastry cart after dinner. Make one social outing this week an active one. There is a balance to be struck between the immediate gratification of indulgent foods and the long-term pleasu re of maintaining a desirable weight and good health. PLUS: 6 Easy Ways to Follow the Mediterranean Diet 30. To avoid a grain calorie overload. the show er stall. For the calories in one kid-size box of apple juice. Eat equal portions of vegetables and grains at dinner. Not only will you sit less. Spend 10 minutes a day walking up and down stairs. 32. go cycling on a bike path. A 150-pound person who dons rubber gloves and exerts some elbow grease will burn about four calories for every minute spen t cleaning. Get up and walk around the office or your home for five minutes at least eve ry two hours. or your car. eat a 1:1 ratio of grains to veggies. you may get pleasure from your appearance. Instead (whether you believe it or not) repeat positive thoughts to yourself. You ve heard of a self-fulfilling prophecy? Well. says Joan Salge Blake. The high-fiber veggies will hel p satisfy your hunger before you overeat the grains. 33. And getting a br eak will make you less likely to reach for snacks out of antsiness. bathroom tile. and a slice of watermelon. 29. 35. or join a volleyball le ague or bowling team. but you may also feel sorry f or yourself each time you forgo a favorite food. Stuck at a desk all day? A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. many of these seasonings the spicy ones turn up your digestive fires.

PLUS: 15 Fat-Burning Foods 47. One theory is that sniffing the food tricks the brain into thinking you re actually eating i t. or 31 pounds a year. neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. 41. M. Take a walk before dinner. If you already drink 2%. 46. Close out the kitchen after dinner. even though we d feel just as full on less. tried this with 3. Late-evening eating significantly increases the overall number of calorie s you eat. a small hamburger. 45. but al cohol is high in calories. Studies find that the more you eat in the morning. and using table time for talking in between chewing. Once you train your taste buds to enjoy skim milk. or a peppermint when you feel hungry. tape closed the cabinets and refrige rator. Moderate drinking can be good for your health. but one designed for weight loss. 38. 44. the less you ll eat in the evening. turn out the light. Watch one less hour of TV. Most of us tend to eat an average of 150 percent more calories in the eve ning than in the morning. When Alan R. it ca . you ll have cut the calories i n the whole milk by about half and trimmed the fat by more than 95 percent. And you have more opportunities to burn off those early-day calories than you do to burn off dinner calories. Get most of your calories before noon. and. if necessary. Not just any frozen dinner. a University of Texas study found. You ll do more than burn calories you ll cut your app etite. Studies fi nd we tend to eat what s in front of us. wipe down the count ers. But eating with your significant o ther or your family. 43. If you re ordering a sub. but it works. not the bottle. You ll have time left over to finish a chore or gaze at the stars. the less hungry they were and the more weight they lost an average of 30 pounds each. he found that the more frequently people sniffed. an apple. Stopping late-night snacking can s ave 300 or more calories a day. Really. a small salad. Eat a frozen dinner. can he lp cut down on calories and help with bonding in the bargain. the more often they ate and the more they ate overal l. 40. 39. 20 minutes of walking reduced appetite and increased sensations of fulln ess as effectively as a light meal. You might fe el silly. A study published in the Journal of Physiologica l Behavior found that we tend to eat more when we eat with other people. And because drinking turns off our inhibitions. Each step downward cuts the calories by about 20 percent.37. That way you ll be more aware of how much alcohol you re downing.00 0 volunteers. Don t eat with a large group. Switch from regular milk to 2%.. Hirsch. In a study of 10 obese women conducted at the University of Glasgow in Sc otland. A study of 76 undergraduate students found the mo re they watched television. An easy way to keep dinner calories under control is t o buy a pre-portioned meal. most li kely because we spend more time at the table. Buy a small popcorn. A study from the City of Hope National Medical Center found that overweight people who ate a mod erate-fat diet containing almonds lost more weight than a control group that did n t eat nuts. Just make sure that it contains only one serving. Substitute a handful of almonds in place of a sugary snack. go down another not ch to 1% or skim milk. any nut will do. Sacrifice one program (there s probably one you don t really want to watch anyway ) and go for a walk instead. Order wine by the glass. Sniff a banana. If it contains two.D. Wash all the dishes. make sure you share. get the 6inch sandwich. Order the smallest portion of everything. 42.

crackers. 3. condime nts. dress up in your most flatterin g outfit. also helps reduce your appetite. Order your dressing on the side and then stick a fork in it not your salad. like meat and dessert. says Susie Galvez. 55. These calories count. choose nutritious foods based on these four simple rules: 1. dressings. Weed out calories you ve been overlooking: spreads. which will be a great reminder to watch what you eat. raisins.000 calories or eight pounds a ye ar! 54. 56. 52. bread. 58. According to the 1991 Kinsey Institute New Report on Sex. 50. primarily from alcohol and fat. By the time you get to the more calorie-dense foods. The small amount of dressing that clings to the tines of the fork are plenty for the forkful of salad you then pick up. and could make the difference between weight gain and loss. and chips) 57. 48. When you re eating out with friends or family. you ll be eating less or may already be full (leftovers are a good thing). author of Weight Los s Wisdom. drinks. especially after dinner. 4. sauces. mint y freshness will serve as a cue to your body and brain that mealtime is over. yahoo. whether or not you ve been counting them. You ll get loads of compliments. Brush your teeth after every meal. Add hot peppers to your pasta sauce. there will be fewer flavor enhancer s and empty calories. and snacks. Pack nutritious snacks. Choose a short ingredient list over long. and dried fruit. When you shop. PLUS: 8 Ways to Control Your Cravings and Save Your Diet 53. Snacking once or twice a day helps stave off hunger and keeps your metabolism stoked. Capsaicin. Passionately kiss your partner 10 times a day.com . 2. Avoid partially hydrogenated. the ingredient in hot pepper s that makes them hot. Stock your refrigerator with low-fat yogurt. Te n minutes a day of kissing equates to about 23. Serve individual courses rather than piling everything on one plate. A University of North Carolina study found people tend to consume an extra 115 calories per weekend da y. Make th e first two courses soup or vegetables (such as a green salad). a passionate kiss burns 6.n drown our best intentions to keep portions in check. Pack up baby carrots or your own trail mix made wit h nuts. Avoid high fructose corn syrup. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body s production of fat cells and boosts the breakdown of fat. 51.4 calories per minute. Look for more than two grams of fiber per 100 calories in all grain products (cereal. but healthy snacks can be pretty darn hard to come by when you re on the go. 49. seeds. Watch every morsel you put in your mouth on weekends. That clean. A University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day f or 12 weeks lost more weight and body fat than a group that only cut the calorie s.

Sign up to vote on this title
UsefulNot useful