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Experts share their top tips for weight loss success.
By Kathleen M. Zelman, LD, RD, MPH
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Everyone knows the keys to losing weight: Eat less and exercise more. Sounds
simple enough, but in the context of real life and its demands, it can be
anything but simple. So how do successful losers do it? To find out, WebMD
asked experts across the country for their best diet tips.
Here's what they said:
Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra
calories when an ice-cold glass of water is really what you need.
"If you 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," says Cynthia Sass, RD, a spokeswoman for the American Dietetic
Association.
Best Diet 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 and
vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you
are meeting your fiber goals and feeling more satisfied from the volume of
food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace
fat in the diet. And that's not to mention the health benefits of fruits and
vegetables. More than 200 studies have documented the disease-preventing
qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just
serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto,
pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy
a variety of vegetables and incorporate them into dishes."
Best Diet Tip No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests
Michelle May, MD, author of Am I Really Hungry?
"Hunger is your body's way of telling you that you need fuel, so when a
craving doesn't come from hunger, eating will never satisfy it," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or
tired.
"Your stomach is only the size of your fist, so it takes just a handful of
food to fill it comfortably," says Mays.
Keeping your portions reasonable will help you get more in touch with your
feelings of hunger and fullness.
Best Diet Tip No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit
down and relax.
"Sitting down with a bag of chips or cookies in front of the television is
an example of eating amnesia, where you mindlessly eat without being hungry,
but out of habit," says American Dietetic Association spokesperson Malena
Perdomo, RD.
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, suggests Perdomo.
Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because
it triggers 'rebound' overeating," says Sass.
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 enjoy your favorite foods, but you must do so in moderation," says
Sass
Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy
Appetite, suggests taking 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," says Krieger.
And for those times you just can't get out? Krieger stocks her kitchen with
fresh fruit, which she thinks can be every bit as delicious as any other
dessert.
Best Diet 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.
"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,
DrPH, RD.
She recommends dividing 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.
Best Diet 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.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of
regular exercise, have an excellent potential to help weight loss," says
University of Illinois protein researcher Donald Layman, PhD.
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.
Best Diet Tip No. 9: Spice it up.
Add spices or chiles 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 Perdomo.
When you need something sweet, suck on a red-hot fireball candy for a
long-lasting burst of sweetness with just a few calories.
Best Diet 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.
Sass stocks her kitchen with:
a.. 94% fat-free microwave popcorn (20-25 calories per cup, and you can
make it in two minutes or less)
b.. Frozen vegetables
c.. Bags of pre-washed greens
d.. Canned diced tomatoes
e.. Canned beans
f.. Whole-grain wraps or pitas
g.. Pre-cooked grilled chicken breasts
h.. A few containers of pre-cooked brown rice
Within minutes, she can toss together a healthy medley.
Best Diet Tip No. 11: Order children's portions at restaurants.
"When you are eating out, order a child's pizza or a small sandwich as an
easy way to trim calories and get your portions under control," suggest
Perdomo.
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.
Best Diet 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," says Pensiero.
"When you eat seasonally, fruits and vegetables are more flavorful, at their
best, and I promise you won't be disappointed."
At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple
fruit desserts, like naturally sweet strawberries topped with aged balsamic
vinegar, or low-fat yogurt or fresh berries in a compote.
Best Diet 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," says Sass.
Best Diet 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.
Sass suggests 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.
Best Diet Tip No. 15: Be physically active.
Although it may seem counterintuitive, don't use exercise either to punish
yourself for eating or to "earn" the right to eat more.
"When you do, it sets up a negative thought pattern, which is why so many
people say they hate to exercise," says Mays.
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.