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.
Friday, October 19, 2012
Best Diet Tips Ever
Experts share their top tips for weight loss success.
By Kathleen M. Zelman, MPH, RD, LD
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 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 May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
By Kathleen M. Zelman, MPH, RD, LD
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 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 May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Free Weight Loss Tips - Balanced Diet
Balanced, healthy eating is based on the "Food Pyramid" which contains six main food groups. Eating a balanced diet means eating foods from each of the six main food groups, each day and excluding fats, oils & sweets.
The Food Pyramid (6 Food Groups)
1. Fats, Oils, Sweets: Use Sparingly
2. Milk, Yogurt & Cheese: 2-3 Servings
3. Meat, Poultry, Fish, Dry Beans, Eggs, Nuts: 2-3 Servings
4. Vegetables: 3-5 Servings
5. Fruits: 2-4 Servings
6. Bread, Cereal, Rice, Pasta: 6-11 Servings
If you follow the recommended servings for each of the six food groups (Fats, Milk, Vegetables, Meat/eggs, Fruit, Bread/pasta etc.) each day, and choose lower-fat, lower sugar brands, you are sure to get sufficient nutrients like: protein, vitamins, minerals and fiber.
By choosing the lower number of servings from each group your calorie intake should add up to about 1600 calories, per day. If you choose the highest number from each group, your calorie intake should be about 2800-2900 calories, per day.
Food Pyramid Serving Sizes
Food Group Serving Size
Bread, Cereal, Rice, Pasta, Noodles 1 slice bread; 1/2 hamburger bun or English muffin; 1 small roll, muffin, or biscuit; 5-6 small crackers; 1/2 cup cooked cereal, rice, pasta, noodles; 1 ounce ready-to-eat cereal.
Vegetables 1/2 cup cooked/raw vegetables; 1 cup leafy raw vegetables; 1/2 cup cooked peas, beans, other legumes; 3/4 cup vegetable juice.
Fruit 1 medium apple, banana, orange; 1/2 grapefruit; melon wedge; 3/4 cup fruit juice; 1/2 cup chopped fresh, cooked, canned fruit (in juice); 1/4 cup dried fruit;
Milk, Yogurt, Cheese 1 cup milk; 8 ounces yogurt; 1.5 ounces natural cheese; 2 ounces processed cheese.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts In this group 2-3 servings equals 5-7 ounces of cooked lean meat, or poultry without skin, or fish. Note: 1 egg (or 2 egg whites), 1 tbsp nuts, or 1/2 cup cooked peas, beans count as 1 ounce of meat.
Fats, Oils and Sweets Use sparingly. Note: Use fats/oils low in saturated fat. Unprocessed vegetable oils are best. Avoid fats with hydrogenated fat or trans-fatty acids.
Alcohol is not included in the Food Guide Pyramid. But official advice is to limit consumption to two drinks a day (male) or one drink a day, (female). [One drink = 12oz beer; or 1.5oz spirits; or 5oz wine.]
The Food Pyramid (6 Food Groups)
1. Fats, Oils, Sweets: Use Sparingly
2. Milk, Yogurt & Cheese: 2-3 Servings
3. Meat, Poultry, Fish, Dry Beans, Eggs, Nuts: 2-3 Servings
4. Vegetables: 3-5 Servings
5. Fruits: 2-4 Servings
6. Bread, Cereal, Rice, Pasta: 6-11 Servings
If you follow the recommended servings for each of the six food groups (Fats, Milk, Vegetables, Meat/eggs, Fruit, Bread/pasta etc.) each day, and choose lower-fat, lower sugar brands, you are sure to get sufficient nutrients like: protein, vitamins, minerals and fiber.
By choosing the lower number of servings from each group your calorie intake should add up to about 1600 calories, per day. If you choose the highest number from each group, your calorie intake should be about 2800-2900 calories, per day.
Food Pyramid Serving Sizes
Food Group Serving Size
Bread, Cereal, Rice, Pasta, Noodles 1 slice bread; 1/2 hamburger bun or English muffin; 1 small roll, muffin, or biscuit; 5-6 small crackers; 1/2 cup cooked cereal, rice, pasta, noodles; 1 ounce ready-to-eat cereal.
Vegetables 1/2 cup cooked/raw vegetables; 1 cup leafy raw vegetables; 1/2 cup cooked peas, beans, other legumes; 3/4 cup vegetable juice.
Fruit 1 medium apple, banana, orange; 1/2 grapefruit; melon wedge; 3/4 cup fruit juice; 1/2 cup chopped fresh, cooked, canned fruit (in juice); 1/4 cup dried fruit;
Milk, Yogurt, Cheese 1 cup milk; 8 ounces yogurt; 1.5 ounces natural cheese; 2 ounces processed cheese.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts In this group 2-3 servings equals 5-7 ounces of cooked lean meat, or poultry without skin, or fish. Note: 1 egg (or 2 egg whites), 1 tbsp nuts, or 1/2 cup cooked peas, beans count as 1 ounce of meat.
Fats, Oils and Sweets Use sparingly. Note: Use fats/oils low in saturated fat. Unprocessed vegetable oils are best. Avoid fats with hydrogenated fat or trans-fatty acids.
Alcohol is not included in the Food Guide Pyramid. But official advice is to limit consumption to two drinks a day (male) or one drink a day, (female). [One drink = 12oz beer; or 1.5oz spirits; or 5oz wine.]
Good Eating Habits
* Drink water, little and often throughout the day.
* Eat something in the morning – it does not have to be first thing as you jump out of bed, but eating something when you get up will replenish your blood glucose levels and fuel your brain and your body.
* Eat at least 5 portions of fruit and vegetables a day – they’re great as snacks and if you have at least 1 serving per meal, you’ll easily make this target.
* Go for colour. Check you are eating a variety of colourful fruit and vegetables – think yellow, red, green and orange.
* Eat as wide a variety of foods as possible. If you can count up the number of different foods you eat on your 10 fingers, you need to add more kinds to your diet. This will help you get a greater choice of nutrients and fibre sources.
* Avoid long periods without eating. This will help stabilise your blood glucose levels and make you less likely to over-eat, or grab an unhealthy snack, later.
* Rate your food hunger. On a scale of 1-5 (1= starving, 5= stuffed). Aim to eat before you reach “1” and stop eating before you reach “5”.
* Take time to eat. It sounds obvious, but it will help you eat more balanced diet and avoid excess calorie intake. Studies show that individuals eat up to 15% more calories when they are in rush at meal times.
* Chew your food. Proper chewing can aid your digestion, and has been shown to reduce symptoms off irritable bowel syndrome.
* Avoid fad diets. There are no miracle foods – good health requires you to eat a variety of quality food in moderation.
Eating with awareness
"If we eat wrongly, no doctor can cure us;
If we eat rightly, no doctor is needed."
--- Victor G. Rocine
Good eating habits are a strong foundation to good health. It's important to eat what you like and also to experiment with a variety of new foods.
You also need to set aside enough time to sit down and enjoy your meal. Don't get into the trap of eating in front of the open refrigerator, rushing down the street or driving the car.
Eating slowly will allow your body's natural enzymatic mechanism to tell you when you have had enough. When you eat with awareness, you enjoy food more fully.
You notice how food affects you and you are less likely to overeat.
Eating with awareness also means eating whole, pure, natural foods. Without the proper balance of a variety of nutrient-rich foods on a continuing basis, good health cannot be achieved and maintained.
Remember, if you neglect your health through poor eating habits, it spills over into every aspect of your life. Eating with awareness will make you aware of other aspects of your inner life, including your emotional and spiritual side.
If we eat rightly, no doctor is needed."
--- Victor G. Rocine
Good eating habits are a strong foundation to good health. It's important to eat what you like and also to experiment with a variety of new foods.
You also need to set aside enough time to sit down and enjoy your meal. Don't get into the trap of eating in front of the open refrigerator, rushing down the street or driving the car.
Eating slowly will allow your body's natural enzymatic mechanism to tell you when you have had enough. When you eat with awareness, you enjoy food more fully.
You notice how food affects you and you are less likely to overeat.
Eating with awareness also means eating whole, pure, natural foods. Without the proper balance of a variety of nutrient-rich foods on a continuing basis, good health cannot be achieved and maintained.
Remember, if you neglect your health through poor eating habits, it spills over into every aspect of your life. Eating with awareness will make you aware of other aspects of your inner life, including your emotional and spiritual side.
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