Are there Any Easy Tricks to Help Me Cut Calories?7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.8. When dining out, make it automatic: Order one dessert to share.9. Use a salad plate instead of a dinner plate.10. See what you eat. Plate your food instead of eating out of the jar or bag.11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year.13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.15. Keep a food journal. It really works wonders.16. Follow the Chinese saying: “Eat until you are eight-tenths full.”17. Use mustard instead of mayo.18. Eat more soup. The noncreamy ones are filling but low-cal.19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.20. Take your lunch to work.21. Sit when you eat.22. Dilute juice with water.23. Have mostly veggies for lunch.24. Eat at home.25. Limit alcohol to weekends.
How Can I Eat More Veggies?26. Have a tomato juice or any vegetable juice instead of a Diet Coke!27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
Can You Give Me a Mantra that will Help Me Stick to My Diet?35. “The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.”36. “I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.”37. “I want to be around to see my grandchildren, so I can forgo a cookie now.”38. “I am a work in progress.”
I Eat Healthy, but I’m overweight. What Mistakes Could I Be Making without Realizing It?40. Skipping meals. Many healthy eaters “diet by day and binge by night.”41. Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks.44. Ignoring “Serving Size” on the Nutrition Facts panel.45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.46. Thinking all energy bars and fruit smoothies are low-cal.
What Can I Eat for a Healthy Low-Cal Dinner if I Don’t Want to Cook?
What’s Your Best Advice for Avoiding those Extra Holiday Pounds?60. Don’t tell yourself, “It’s okay, it’s the holidays.” That opens the door to 6 weeks of splurging.61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).62. As obvious as it sounds, don’t stand near the food at parties. Make the effort, and you’ll find you eat less.63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating.
64. For the duration of the holidays, wear your snuggest clothes that don’t allow much room for expansion. Wearing sweats is out until January.65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.
How Can I Control a Raging Sweet Tooth?69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert.70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.72. Try 2 weeks without sweets. It’s amazing how your cravings vanish.73. Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.
How Can I Conquer My Downfall: Binging at Night?76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night.77. Eat your evening meal in the kitchen or dining room, sitting down at the table.78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.80. If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
How Can I Reap Added Health Benefits from My Dieting?85. Fat-free isn’t always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.86. Skipping breakfast will leave you tired and craving naughty foods by mid-morning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.87. If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what’s available in the hotel minibar.88. Next time you’re feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can’t match, as well as some vital nutrients. If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here’s what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.90. Nothing’s less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.
Eating Less Isn’t Enough—What Exercising Tips Will Help Me Shed Pounds?92. Overeating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
How Can I Manage My Emotional Eating and Get the Support I Need?97. A licensed dietitian can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients check out the ads at the top of the page, ask your friends or consult your yellow pages98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there’s a built-in community component that people can feel comfortable with.99. Here’s another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress—shown by blood pressure and heart rate elevations—ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.