39 TIPS TO LOSE ALL THOSE FATS
1. Write down what you eat for one
week and you will lose weight.
Studies found that people who keep food
diaries wind up eating about 15 percent
less food than those who don't. Watch
out for weekends: A University of North
Carolina study found people tend to
consume an extra 115 calories per
weekend day, primarily from alcohol and
fat. Then cut out or down calories from
spreads, dressings, sauces, condiments,
drinks, and snacks; they could make the
difference between weight gain and loss.
2. Add 10 percent to the amount of
daily calories you think you're
eating. If you think you're consuming
1,700 calories a day and don't
understand why you're not losing
weight, add another 170 calories to your
guesstimate. Chances are, the new
number is more accurate. Adjust your
eating habits accordingly.
3. Get an online weight loss buddy
to lose more weight. A University of
Vermont study found that online weight-
loss buddies help you keep the weight
off. The researchers followed volunteers
for 18 months. Those assigned to an
Internet-based weight maintenance
program sustained their weight loss
better than those who met face-to-face
in a support group.
4. Get a mantra. You've heard of a
self-fulfilling prophecy? If you keep
focusing on things you can't do, like
resisting junk food or getting out the
door for a daily walk, chances are you
won't do them. Instead (whether you
believe it or not) repeat positive
thoughts to yourself. "I can lose weight."
"I will get out for my walk today." "I
know I can resist the pastry cart after
dinner." Repeat these phrases and
before too long, they will become true
for you.
5. After breakfast, stick to water. At
breakfast, go ahead and drink orange
juice. But throughout the rest of the day,
focus on water instead of juice or soda.
The average American consumes an
extra 245 calories a day from soft drinks.
That's nearly 90,000 calories a year—or
25 pounds! And research shows that
despite the calories, sugary drinks don't
trigger a sense of fullness the way that
food does.
6. Eat three fewer bites of your
meal, one less treat a day, or one less
glass of orange juice. Doing any of these
can save you about 100 calories a day,
and that alone is enough to prevent you
from gaining the two pounds most
people mindlessly pack on each year.
7. Watch one less hour of TV. A
study of 76 undergraduate students
found the more they watched television,
the more often they ate and the more
they ate overall. Sacrifice one program
(there's probably one you don't really
want to watch anyway) and go for a walk
instead.
8. Wash something thoroughly once
a week. Whether that's a floor, a couple
of windows, the shower stall, bathroom
tile, or your car, a 150-pound person will
burn about four calories for every minute
spent cleaning. Scrub for 30 minutes and
you could work off approximately 120
calories, the same number in a half-cup
of vanilla frozen yogurt.
9. Wait until your stomach rumbles
before you reach for food. It's
stunning how often we eat out of
boredom, nervousness, habit, or
frustration—so often, in fact, that many
of us have actually forgotten what
physical hunger feels like. If you're
hankering for a specific food, it's
probably a craving, not hunger. If you'd
eat anything you could get your hands
on, chances are you're truly hungry. Find
ways other than eating to express love,
tame stress, and relieve boredom.
10. Sniff a banana, an apple, or a
peppermint when you feel hungry.
You might feel silly, but it works. When
Alan R. Hirsch, M.D., neurological
director of the Smell & Taste Treatment
and Research Foundation in Chicago,
tried this with 3,000 volunteers, he
found that the more frequently people
sniffed, the less hungry they were and
the more weight they lost—an average
of 30 pounds each. One theory is that
sniffing the food tricks the brain into
thinking you're actually eating it.
11. Stare at the color blue. There's a
good reason you won't see many fast-
food restaurants decorated in blue: it
functions as an appetite suppressant. So
serve up dinner on blue plates, dress in
blue while you eat, and cover your table
with a blue tablecloth. Conversely, avoid
red, yellow, and orange in your dining
areas. Studies find they encourage
eating.
12. Eat in front of mirrors and you'll
lose weight. One study found that
eating in front of mirrors slashed the
amount people ate by nearly one-third.
Having to look yourself in the eye
reflects back some of your own inner
standards and goals, and reminds you of
why you're trying to lose weight in the
first place.
13. Spend 10 minutes a day walking
up and down stairs. The Centers for
Disease Control says that's all it takes to
help you shed as much as 10 pounds a
year (assuming you don't start eating
more).
14. Walk five minutes for at least
every two hours. Stuck at a desk all
day? A brisk five-minute walk every two
hours will parlay into an extra 20-minute
walk by the end of the day. And getting
a break will make you less likely to reach
for snacks out of antsiness.
15. You'll lose weight and fat if you
walk 45 minutes a day, not 30. The
reason we're suggesting 45 minutes
instead of the typical 30 is that a Duke
University study found that while 30
minutes of daily walking is enough to
prevent weight gain in most relatively
sedentary people, exercise beyond 30
minutes results in weight and fat loss.
Burning an additional 300 calories a day
with three miles of brisk walking (45
minutes should do it) could help you lose
30 pounds in a year without even
changing how much you're eating.
16. Don't buy any prepared food
that lists sugar, fructose, or corn syrup
among the first four ingredients on the
label. You should be able to find a lower-
sugar version of the same type of food. If
you can't, grab a piece of fruit instead!
Look for sugar-free varieties of foods
such as ketchup, mayonnaise, and salad
dressing. Also, avoid partially
hydrogenated foods, and look for more
than two grams of fiber per 100 calories
in all grain products. Finally, a short
ingredient list means fewer flavor
enhancers and empty calories.
17. Put your fork or spoon down
between every bite. At the table, sip
water frequently. Intersperse your
eating with stories for your dining
partner of the amusing things that
happened during your day. Your brain
lags your stomach by about 20 minutes
when it comes to satiety (fullness)
signals. If you eat slowly enough, your
brain will catch up to tell you that you
are no longer in need of food.
18. Throw out your "fat" clothes for
good. Once you've started losing
weight, throw out or give away every
piece of clothing that doesn't fit. The
idea of having to buy a whole new
wardrobe if you gain the weight back will
serve as a strong incentive to stay fit.
19. Close the kitchen for 12 hours.
After dinner, wash all the dishes, wipe
down the counters, turn out the light,
and, if necessary, tape closed the
cabinets and refrigerator. Late-evening
eating significantly increases the overall
number of calories you eat, a University
of Texas study found. Stopping late-night
snacking can save 300 or more calories a
day, or 31 pounds a year.
20. Walk before dinner and you'll
cut calories AND your appetite. In a
study of 10 obese women conducted at
the University of Glasgow in Scotland, 20
minutes of walking reduced appetite and
increased sensations of fullness as
effectively as a light meal.
21. Make one social outing this
week an active one. Pass on the
movies and screen the views of a local
park instead. Not only will you sit less,
but you'll be saving calories because you
won't chow down on that bucket of
popcorn. Other active ideas: a tennis
match, a guided nature or city walk
(check your local listings), a bike ride, or
bowling.
22. Buy a pedometer, clip it to your
belt, and aim for an extra 1,000
steps a day. On average, sedentary
people take only 2,000 to 3,000 steps a
day. Adding 2,000 steps will help you
maintain your current weight and stop
gaining weight; adding more than that
will help you lose weight.
23. Put less food out and you'll take
less in. Conversely, the more food in
front of you, the more you'll eat—
regardless of how hungry you are. So
instead of using regular dinner plates
that range these days from 10 to 14
inches (making them look empty if
they're not heaped with food), serve
your main course on salad plates (about
7 to 9 inches wide). Instead of 16-ounce
glasses and oversized coffee mugs,
return to the old days of 8-ounce glasses
and 6-ounce coffee cups.
24. Eat 90 percent of your meals at
home. You're more likely to eat more—
and eat more high-fat, high-calorie foods
—when you eat out than when you eat
at home. Restaurants today serve such
large portions that many have switched
to larger plates and tables to
accommodate them.
25. Serve food on your plate
instead of on platters. If you eat your
dinner restaurant style on your plate
rather than family style, helping yourself
from bowls and platters on the table,
you'll lose weight. Most of us tend to eat
an average of 150 percent more calories
in the evening than in the morning.
You'll avoid that now because when your
plate is empty, you're finished; there's
no reaching for seconds.
26. Don't eat with a large group. A
study published in the Journal of
Physiological Behavior found that we
tend to eat more when we eat with other
people, most likely because we spend
more time at the table. But eating with
your significant other or your family, and
using table time for talking in between
chewing, can help cut down on calories.
27. Order the smallest portion of
everything. If you're out and ordering a
sub, get the 6-inch sandwich. Buy a
small popcorn, a small salad, a small
hamburger. Again, studies find we tend
to eat what's in front of us, even though
we'd feel just as full on less.
28. Eat water-rich foods and you'll
eat fewer calories overall. A body of
research out of Pennsylvania State
University finds that eating water-rich
foods such as zucchini, tomatoes, and
cucumbers during meals reduces your
overall calorie consumption. Other
water-rich foods include soups and
salads. You won't get the same benefits
by just drinking your water, though.
Because the body processes hunger and
thirst through different mechanisms, it
simply doesn't register a sense of
fullness with water (or soda, tea, coffee,
or juice).
29. Bulk up your meals with
veggies. You can eat twice as much
pasta salad loaded with veggies like
broccoli, carrots, and tomatoes for the
same calories as a pasta salad sporting
just mayonnaise. Same goes for stir-
fries, omelets, and other veggie-friendly
dishes. If you eat a 1:1 ratio of grains to
veggies, the high-fiber veggies will help
satisfy your hunger before you overeat
the grains.
30. Avoid white foods. There is some
scientific legitimacy to today's lower-
carb diets: Large amounts of simple
carbohydrates from white flour and
added sugar can wreak havoc on your
blood sugar and lead to weight gain.
While avoiding sugar, white rice, and
white flour, however, you should eat
plenty of whole-grain breads and brown
rice. One Harvard study of 74,000
women found that those who ate more
than two daily servings of whole grains
were 49 percent less likely to be
overweight than those who ate the white
stuff.
31. Switch to ordinary coffee. Fancy
coffee drinks from trendy coffee joints
often pack several hundred calories,
thanks to whole milk, whipped cream,
sugar, and sugary syrups. A cup of
regular coffee with skim milk has just a
small fraction of those calories. And
when brewed with good beans, it tastes
just as great. You can also try nonfat
powdered milk in coffee. You'll get the
nutritional benefits of skim milk, which is
high in calcium and low in calories. And,
because the water has been removed,
powdered milk doesn't dilute the coffee
the way skim milk does.
32. If you're going to indulge,
choose fat-releasing foods. They
should help keep you from feeling
deprived and binging on higher-calorie
foods. For instance: honey has just 64 fat
releasing calories in one tablespoon.
Eggs have just 70 calories in one hard-
boiled egg, loaded with fat releasing
protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat
releasing calcium. Dark chocolate has
about 168 calories in a one-ounce
square, but it's packed with fat
releasers. And a University of Tennessee
study found that people who cut 500
calories a day and ate yogurt three times
a day for 12 weeks lost more weight and
body fat than a group that only cut the
calories. The researchers concluded that
the calcium in low-fat dairy foods
triggers a hormonal response that
inhibits the body's production of fat cells
and boosts the breakdown of fat.
33. Enjoy high-calorie treats as the
accent, not the centerpiece Make a
spoonful of ice cream the jewel and a
bowl of fruit the crown. Cut down on the
chips by pairing each bite with lots of
chunky, filling fresh salsa, suggests Jeff
Novick, director of nutrition at the
Pritikin Longevity Center & Spa in
Florida. Balance a little cheese with a lot
of fruit or salad.
34. Eat cereal for breakfast five
days a week. Studies find that people
who eat cereal for breakfast every day
are significantly less likely to be obese
and have diabetes than those who don't.
They also consume more fiber and
calcium—and less fat—than those who
eat other breakfast foods. Make oatmeal,
or pour out a high-fiber, low-sugar cereal
like Total or Grape Nuts.
35. Try hot sauce, salsa, and Cajun
seasonings They provide lots of flavor
with no fat and few calories, plus they
turn up your digestive fires, causing your
body to temporarily burn more calories.
Choose them over butter and creamy or
sugary sauces.
36. Eat fruit instead of drinking
fruit juice. For the calories in one kid-
size box of apple juice, you can enjoy an
apple, orange, and a slice of watermelon.
These whole foods will keep you satisfied
much longer than that box of apple
juice, so you'll eat less overall.
37. Drop your milk type and you cut
calories by about 20 percent. If you
drink regular, go to 2%. If you already
drink 2%, go down another notch to 1%
or skim milk. Each step downward cuts
the calories by about 20 percent. Once
you train your taste buds to enjoy skim
milk, you'll have cut the calories in the
whole milk by about half and trimmed
the fat by more than 95 percent.
38. Snack on a small handful of
nuts. Studies have found that
overweight people who ate a moderate-
fat diet containing almonds lost more
weight than a control group that didn't
eat nuts. Snacking once or twice a day
helps stave off hunger and keeps your
metabolism stoked. You can also pack up
baby carrots or your own trail mix with
nuts, raisins, seeds, and dried fruit.
39. Get most of your calories before
noon. Studies find that the more you
eat in the morning, the less you'll eat in
the evening. And you have more
opportunities to burn off those early-day
calories than you do to burn off dinner
calories.
week and you will lose weight.
Studies found that people who keep food
diaries wind up eating about 15 percent
less food than those who don't. Watch
out for weekends: A University of North
Carolina study found people tend to
consume an extra 115 calories per
weekend day, primarily from alcohol and
fat. Then cut out or down calories from
spreads, dressings, sauces, condiments,
drinks, and snacks; they could make the
difference between weight gain and loss.
2. Add 10 percent to the amount of
daily calories you think you're
eating. If you think you're consuming
1,700 calories a day and don't
understand why you're not losing
weight, add another 170 calories to your
guesstimate. Chances are, the new
number is more accurate. Adjust your
eating habits accordingly.
3. Get an online weight loss buddy
to lose more weight. A University of
Vermont study found that online weight-
loss buddies help you keep the weight
off. The researchers followed volunteers
for 18 months. Those assigned to an
Internet-based weight maintenance
program sustained their weight loss
better than those who met face-to-face
in a support group.
4. Get a mantra. You've heard of a
self-fulfilling prophecy? If you keep
focusing on things you can't do, like
resisting junk food or getting out the
door for a daily walk, chances are you
won't do them. Instead (whether you
believe it or not) repeat positive
thoughts to yourself. "I can lose weight."
"I will get out for my walk today." "I
know I can resist the pastry cart after
dinner." Repeat these phrases and
before too long, they will become true
for you.
5. After breakfast, stick to water. At
breakfast, go ahead and drink orange
juice. But throughout the rest of the day,
focus on water instead of juice or soda.
The average American consumes an
extra 245 calories a day from soft drinks.
That's nearly 90,000 calories a year—or
25 pounds! And research shows that
despite the calories, sugary drinks don't
trigger a sense of fullness the way that
food does.
6. Eat three fewer bites of your
meal, one less treat a day, or one less
glass of orange juice. Doing any of these
can save you about 100 calories a day,
and that alone is enough to prevent you
from gaining the two pounds most
people mindlessly pack on each year.
7. Watch one less hour of TV. A
study of 76 undergraduate students
found the more they watched television,
the more often they ate and the more
they ate overall. Sacrifice one program
(there's probably one you don't really
want to watch anyway) and go for a walk
instead.
8. Wash something thoroughly once
a week. Whether that's a floor, a couple
of windows, the shower stall, bathroom
tile, or your car, a 150-pound person will
burn about four calories for every minute
spent cleaning. Scrub for 30 minutes and
you could work off approximately 120
calories, the same number in a half-cup
of vanilla frozen yogurt.
9. Wait until your stomach rumbles
before you reach for food. It's
stunning how often we eat out of
boredom, nervousness, habit, or
frustration—so often, in fact, that many
of us have actually forgotten what
physical hunger feels like. If you're
hankering for a specific food, it's
probably a craving, not hunger. If you'd
eat anything you could get your hands
on, chances are you're truly hungry. Find
ways other than eating to express love,
tame stress, and relieve boredom.
10. Sniff a banana, an apple, or a
peppermint when you feel hungry.
You might feel silly, but it works. When
Alan R. Hirsch, M.D., neurological
director of the Smell & Taste Treatment
and Research Foundation in Chicago,
tried this with 3,000 volunteers, he
found that the more frequently people
sniffed, the less hungry they were and
the more weight they lost—an average
of 30 pounds each. One theory is that
sniffing the food tricks the brain into
thinking you're actually eating it.
11. Stare at the color blue. There's a
good reason you won't see many fast-
food restaurants decorated in blue: it
functions as an appetite suppressant. So
serve up dinner on blue plates, dress in
blue while you eat, and cover your table
with a blue tablecloth. Conversely, avoid
red, yellow, and orange in your dining
areas. Studies find they encourage
eating.
12. Eat in front of mirrors and you'll
lose weight. One study found that
eating in front of mirrors slashed the
amount people ate by nearly one-third.
Having to look yourself in the eye
reflects back some of your own inner
standards and goals, and reminds you of
why you're trying to lose weight in the
first place.
13. Spend 10 minutes a day walking
up and down stairs. The Centers for
Disease Control says that's all it takes to
help you shed as much as 10 pounds a
year (assuming you don't start eating
more).
14. Walk five minutes for at least
every two hours. Stuck at a desk all
day? A brisk five-minute walk every two
hours will parlay into an extra 20-minute
walk by the end of the day. And getting
a break will make you less likely to reach
for snacks out of antsiness.
15. You'll lose weight and fat if you
walk 45 minutes a day, not 30. The
reason we're suggesting 45 minutes
instead of the typical 30 is that a Duke
University study found that while 30
minutes of daily walking is enough to
prevent weight gain in most relatively
sedentary people, exercise beyond 30
minutes results in weight and fat loss.
Burning an additional 300 calories a day
with three miles of brisk walking (45
minutes should do it) could help you lose
30 pounds in a year without even
changing how much you're eating.
16. Don't buy any prepared food
that lists sugar, fructose, or corn syrup
among the first four ingredients on the
label. You should be able to find a lower-
sugar version of the same type of food. If
you can't, grab a piece of fruit instead!
Look for sugar-free varieties of foods
such as ketchup, mayonnaise, and salad
dressing. Also, avoid partially
hydrogenated foods, and look for more
than two grams of fiber per 100 calories
in all grain products. Finally, a short
ingredient list means fewer flavor
enhancers and empty calories.
17. Put your fork or spoon down
between every bite. At the table, sip
water frequently. Intersperse your
eating with stories for your dining
partner of the amusing things that
happened during your day. Your brain
lags your stomach by about 20 minutes
when it comes to satiety (fullness)
signals. If you eat slowly enough, your
brain will catch up to tell you that you
are no longer in need of food.
18. Throw out your "fat" clothes for
good. Once you've started losing
weight, throw out or give away every
piece of clothing that doesn't fit. The
idea of having to buy a whole new
wardrobe if you gain the weight back will
serve as a strong incentive to stay fit.
19. Close the kitchen for 12 hours.
After dinner, wash all the dishes, wipe
down the counters, turn out the light,
and, if necessary, tape closed the
cabinets and refrigerator. Late-evening
eating significantly increases the overall
number of calories you eat, a University
of Texas study found. Stopping late-night
snacking can save 300 or more calories a
day, or 31 pounds a year.
20. Walk before dinner and you'll
cut calories AND your appetite. In a
study of 10 obese women conducted at
the University of Glasgow in Scotland, 20
minutes of walking reduced appetite and
increased sensations of fullness as
effectively as a light meal.
21. Make one social outing this
week an active one. Pass on the
movies and screen the views of a local
park instead. Not only will you sit less,
but you'll be saving calories because you
won't chow down on that bucket of
popcorn. Other active ideas: a tennis
match, a guided nature or city walk
(check your local listings), a bike ride, or
bowling.
22. Buy a pedometer, clip it to your
belt, and aim for an extra 1,000
steps a day. On average, sedentary
people take only 2,000 to 3,000 steps a
day. Adding 2,000 steps will help you
maintain your current weight and stop
gaining weight; adding more than that
will help you lose weight.
23. Put less food out and you'll take
less in. Conversely, the more food in
front of you, the more you'll eat—
regardless of how hungry you are. So
instead of using regular dinner plates
that range these days from 10 to 14
inches (making them look empty if
they're not heaped with food), serve
your main course on salad plates (about
7 to 9 inches wide). Instead of 16-ounce
glasses and oversized coffee mugs,
return to the old days of 8-ounce glasses
and 6-ounce coffee cups.
24. Eat 90 percent of your meals at
home. You're more likely to eat more—
and eat more high-fat, high-calorie foods
—when you eat out than when you eat
at home. Restaurants today serve such
large portions that many have switched
to larger plates and tables to
accommodate them.
25. Serve food on your plate
instead of on platters. If you eat your
dinner restaurant style on your plate
rather than family style, helping yourself
from bowls and platters on the table,
you'll lose weight. Most of us tend to eat
an average of 150 percent more calories
in the evening than in the morning.
You'll avoid that now because when your
plate is empty, you're finished; there's
no reaching for seconds.
26. Don't eat with a large group. A
study published in the Journal of
Physiological Behavior found that we
tend to eat more when we eat with other
people, most likely because we spend
more time at the table. But eating with
your significant other or your family, and
using table time for talking in between
chewing, can help cut down on calories.
27. Order the smallest portion of
everything. If you're out and ordering a
sub, get the 6-inch sandwich. Buy a
small popcorn, a small salad, a small
hamburger. Again, studies find we tend
to eat what's in front of us, even though
we'd feel just as full on less.
28. Eat water-rich foods and you'll
eat fewer calories overall. A body of
research out of Pennsylvania State
University finds that eating water-rich
foods such as zucchini, tomatoes, and
cucumbers during meals reduces your
overall calorie consumption. Other
water-rich foods include soups and
salads. You won't get the same benefits
by just drinking your water, though.
Because the body processes hunger and
thirst through different mechanisms, it
simply doesn't register a sense of
fullness with water (or soda, tea, coffee,
or juice).
29. Bulk up your meals with
veggies. You can eat twice as much
pasta salad loaded with veggies like
broccoli, carrots, and tomatoes for the
same calories as a pasta salad sporting
just mayonnaise. Same goes for stir-
fries, omelets, and other veggie-friendly
dishes. If you eat a 1:1 ratio of grains to
veggies, the high-fiber veggies will help
satisfy your hunger before you overeat
the grains.
30. Avoid white foods. There is some
scientific legitimacy to today's lower-
carb diets: Large amounts of simple
carbohydrates from white flour and
added sugar can wreak havoc on your
blood sugar and lead to weight gain.
While avoiding sugar, white rice, and
white flour, however, you should eat
plenty of whole-grain breads and brown
rice. One Harvard study of 74,000
women found that those who ate more
than two daily servings of whole grains
were 49 percent less likely to be
overweight than those who ate the white
stuff.
31. Switch to ordinary coffee. Fancy
coffee drinks from trendy coffee joints
often pack several hundred calories,
thanks to whole milk, whipped cream,
sugar, and sugary syrups. A cup of
regular coffee with skim milk has just a
small fraction of those calories. And
when brewed with good beans, it tastes
just as great. You can also try nonfat
powdered milk in coffee. You'll get the
nutritional benefits of skim milk, which is
high in calcium and low in calories. And,
because the water has been removed,
powdered milk doesn't dilute the coffee
the way skim milk does.
32. If you're going to indulge,
choose fat-releasing foods. They
should help keep you from feeling
deprived and binging on higher-calorie
foods. For instance: honey has just 64 fat
releasing calories in one tablespoon.
Eggs have just 70 calories in one hard-
boiled egg, loaded with fat releasing
protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat
releasing calcium. Dark chocolate has
about 168 calories in a one-ounce
square, but it's packed with fat
releasers. And a University of Tennessee
study found that people who cut 500
calories a day and ate yogurt three times
a day for 12 weeks lost more weight and
body fat than a group that only cut the
calories. The researchers concluded that
the calcium in low-fat dairy foods
triggers a hormonal response that
inhibits the body's production of fat cells
and boosts the breakdown of fat.
33. Enjoy high-calorie treats as the
accent, not the centerpiece Make a
spoonful of ice cream the jewel and a
bowl of fruit the crown. Cut down on the
chips by pairing each bite with lots of
chunky, filling fresh salsa, suggests Jeff
Novick, director of nutrition at the
Pritikin Longevity Center & Spa in
Florida. Balance a little cheese with a lot
of fruit or salad.
34. Eat cereal for breakfast five
days a week. Studies find that people
who eat cereal for breakfast every day
are significantly less likely to be obese
and have diabetes than those who don't.
They also consume more fiber and
calcium—and less fat—than those who
eat other breakfast foods. Make oatmeal,
or pour out a high-fiber, low-sugar cereal
like Total or Grape Nuts.
35. Try hot sauce, salsa, and Cajun
seasonings They provide lots of flavor
with no fat and few calories, plus they
turn up your digestive fires, causing your
body to temporarily burn more calories.
Choose them over butter and creamy or
sugary sauces.
36. Eat fruit instead of drinking
fruit juice. For the calories in one kid-
size box of apple juice, you can enjoy an
apple, orange, and a slice of watermelon.
These whole foods will keep you satisfied
much longer than that box of apple
juice, so you'll eat less overall.
37. Drop your milk type and you cut
calories by about 20 percent. If you
drink regular, go to 2%. If you already
drink 2%, go down another notch to 1%
or skim milk. Each step downward cuts
the calories by about 20 percent. Once
you train your taste buds to enjoy skim
milk, you'll have cut the calories in the
whole milk by about half and trimmed
the fat by more than 95 percent.
38. Snack on a small handful of
nuts. Studies have found that
overweight people who ate a moderate-
fat diet containing almonds lost more
weight than a control group that didn't
eat nuts. Snacking once or twice a day
helps stave off hunger and keeps your
metabolism stoked. You can also pack up
baby carrots or your own trail mix with
nuts, raisins, seeds, and dried fruit.
39. Get most of your calories before
noon. Studies find that the more you
eat in the morning, the less you'll eat in
the evening. And you have more
opportunities to burn off those early-day
calories than you do to burn off dinner
calories.
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