Tip No. 1: Drink plenty of water or other calorie-free beverages.You can drink a glass of water , if don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories.
Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits & vegetables each day. Work vegetables into meals instead of just serving them as sides on a plate like try to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups,or layer on sandwiches.
Tip No. 3: Consider whether you're really hungry or not.
Whenever you feel like eating, look for physical signs of hunger. When you're done eating, you should feel better -- not stuffed, bloated, or tired. Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
Tip No. 4: Be choosy about night time snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax. 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. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea.
Tip No. 5: 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 & try to eat it slowly , enjoying every bite of it.
Tip No. 6: Enjoy your treats away from home.
When you need a treat ,take a walk to your local ice cream parlor or planning a family outing.By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight.
Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.Divide your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.Getting enough protein helps preserve muscle mass and
encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Tip No. 9: Spice it up.
Add spices or chillies 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 for a long-lasting burst of sweetness with just a few calories.
Tip No. 10: Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.Stock your kitchen with:fat-free popcorns , fresh fruits , seasonal vegetables , whole-grain wraps or pitas , pre-cooked grilled chicken breasts, pre-cooked brown rice. And within minutes, you can toss together a healthy medley.
Tip No. 11: Order children's portions at restaurants.
When you are eating out, order a child's pizza or a small sandwich or half plate instead of full plate.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. 12: Eat foods in season.
If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor. When you eat seasonally, fruits and vegetables are more flavorful, at their best. Simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote, also works.
Tip No. 13: 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.
Tip No. 14: Use non-food alternatives to cope with stress.
Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.Instead of eating you can try reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.
Tip No. 15: Be physically active.
Although it may seem counter intuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
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