5. Eat protein such as eggs for breakfast
People who ate eggs in the morning instead of a bagel consumed more than 250 fewer calories the rest of the day, according to a Saint Louis University study. That’s because protein is more filling than carbs.
6. Sign up for weight-loss e-mails
We need constant reminders. Researchers from Canada found that daily e-mails containing weight-loss advice can help remind you of your goals and lose pounds.
7. Cut portions down to size
Studies show that today’s restaurant portions are 2 to 5 times bigger than what the government recommends! Reducing meal portions 25 percent can help you eat at least 10 percent fewer calories—without feeling any hungrier. So, when serving yourself, try to take at least 25 percent less than what you think a reasonable portion would be.
8. Turn off the TV
Scientists at the University of Massachusetts found that people who watch TV during a meal consume, on average, almost 300 more calories than those who don’t eat with the television on. So, if you are serious about losing weight, turn off the television .
9. Slow down
Take a sip of water and/or put down your fork between each bite. Eating slowly can boost levels of two hormones that make you feel fuller.
10. Choose rye (not wheat) bread for breakfast toast
Swedish researchers have discovered that rye bread eaters were more full 8 hours after breakfast than wheat-bread eaters, thanks to rye’s high fiber content and minimal effect on blood sugar. As a result you’ll be tempted to snack less and eat less for lunch.
Find Enjoyable Exercise
11. Work out before lunch or dinner
Exercising will make the meals you eat right afterward more filling, according to British researchers—meaning you’ll eat fewer calories throughout the day.
12. Sleep 8 hours a night
Too much or too little sleep can add extra pounds so commit to finding ways to get 8 hours of sleep a night.
13. Eat your favorite foods
Good eating doesn’t need to be about deprivation—it’s about making smart choices. Why eat a 1,000-calorie cheeseburger if a 500-calorie burger will satisfy you just the same? Eat foods that you enjoy, just keep your portions in check.
14. Choose foods with the fewest ingredients
There are now more than 3,000 ingredients on the FDA’s list of safe food additives—and any of these preservatives, artificial sweeteners and colorings and flavor enhancers could end up on your plate. Do you really know what these chemicals will do to your waistline or health? Of course not. If the label contains ingredients you can’t pronounce and don’t stock in your own kitchen, don’t eat it!
15. Snack on popcorn
In a 2009 study, people who ate 1 cup of microwave popcorn 30 minutes before lunch consumed 105 fewer calories at the meal. Just choose the light kind.
Source: Men’s Health 25 Best Nutrition Secrets