Best Diet Tips Ever -- 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,
DrPH, 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, and a variety of 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 use those calories well,
they usually get converted directly 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.
Tip No. 22: Get help from family and friends.
Getting support can help you reach your weight
loss goals. So tell family and friends about your
efforts to lead a healthy lifestyle. Maybe they'll
join you in exercising, eating right, and losing
weight. When you feel like giving up, they'll help
you, keep you honest, and cheer you on -- making
the whole experience a lot easier.