Go green. While additional studies are needed, initial research supports the idea that green tea can aid in weight loss while lowering cholesterol.
Fill up on fiber. People consuming more dietary fiber tend to be less overweight because it prevents them from eating so much at each meal.
Eat right, not less. We tend to eat a consistent weight of food from day to day, but not necessarily a consistent number of calories. Fill up on foods that are rich in nutrients but low in calories (veggies, fruit, soup, etc.) so you’ll be able to ingest the same weight of food that you’re used to while taking in fewer calories.
Use snacks to your advantage. When you combine carbs and protein, eating between meals can keep your energy up and your weight down.
Reduce, don’t eliminate, certain foods. Enjoy your favorite foods in moderation, as long as they are only an occasional part of your overall healthy diet.
Make changes to your diet gradually. Changing too much, too fast can backfire, so don’t expect to totally revamp your eating habits overnight.
Minimize pre-packaged foods. Check out the sodium and fat content before buying because pre-packaged foods are typically not your best choices nutritionally.
Slow down. It takes at least 20 minutes for your brain to register fullness, but most of us finish a meal in 10 minutes.
Recognize a serving size. Even healthy eaters can sabotage their efforts by eating more than the recommended amount of food.
Go naked. Look out for calorie- and fat-packed salad dressings, spreads, cheeses, etc. Undress your food by asking for these items on the side.
Avoid buffets—even seemingly healthy ones. You’ll likely overeat just to get your money’s worth.
—Information provided by Amber O’Neal, fitness and nutrition expert and owner of Cafe Physique, www.cafephysique.com