22 WAYS TO STAY ON TRACK

22 WAYS TO STAY ON TRACK

Tip No. 1: Drink plenty of water or other

calorie-free beverages.

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 brewing
a cup of fruit-infused herbal tea.

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, Dr PH, 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 seafood,
lean meat, egg whites, yogurt, cheese, soy,
nuts, or beans into your meals and snacks.

Tip No. 6: Spice it up.

Add spices or chilies 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,

convenient 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 order a pizza 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.

 Tip No. 10: Always eat breakfast.

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, leading to too much nibbling and
binge eating at lunch and dinner. To lose
weight -- and keep it off -- always make
time for a healthy morning meal, like high-fiber
cereal, low-fat milk, and fruit.

 Tip No. 11: Include fiber in your diet.

Fiber aids digestion, prevents constipation,
and lowers cholesterol -- and can help with
weight loss. Most Americans get only half
the fiber they need. To reap fiber's benefits,
most women should get about 25 grams
daily, while men need about 38 grams -- or
14 grams per 1,000 calories. Good fiber
sources include oatmeal, beans, whole grain
foods, nuts, and most fruits and vegetables.

 Tip No. 12: Clean the cupboards of

fattening foods.

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.

Tip No. 13: Lose weight slowly.

If you're losing weight but not as fast as
you'd like, don't get discouraged. Dropping
pounds takes time, just like gaining them did.
Experts 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. Remember, you start seeing health
benefits when you've lost just 5%-10% of
your body weight. 

Tip No. 14: Weigh yourself once a week.

People who weigh themselves regularly
tend to have more weight loss success.
But most experts suggest weighing
yourself only once a week, so you're not
derailed by daily fluctuations. When you
weigh yourself, follow these tips: Weigh
yourself at the same time of day, on the
same day of the week, on the same scale,
and in the same clothes. 

Tip No. 15: Get enough sleep.

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. 

 Tip No. 16: Understand portion sizes.

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
for a week or two. Use smaller plates and
glasses to downsize your portions. Split
restaurant servings in half -- making two
meals out of one big one. Portion out snack
servings instead of eating them directly from
the container.

 Tip No. 17: Eat more fruits and

vegetables.

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.

 Tip No. 18: Limit alcohol to weekends.

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.
Enjoy your favorite alcoholic beverage on
weekends only, with just one drink for
women per day, two for men.

 Tip No. 19: Chew sugarless gum.

The next time you want to grab a fattening snack,
reach for some sugar-free gum instead. Chewing
some types of gum gives you fresh breath and can
also help manage hunger, control snack cravings,
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 in
some people.) Although gum might make you eat
less, it doesn't mean you can stop eating right. A
good diet and exercise are still important.

 Tip No. 20: Keep a food diary.

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. One study
found that people who kept a food diary six
days a week lost about twice as much as those
who only kept a diary one day a week or less.

 Tip No. 21: Celebrate success (but not

with food).

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.

Thank You