Pictured recipe:Grilled Corn Salad with Chili-Miso Dressing
To successfully lose weight and keep it off, eating well and exercising are key. But it can feel more complicated than just snacking on carrots and walking more. There is no one-size-fits-all solution, but there are certain things you can to do help.
Add these 10 easy tips to your arsenal to boost your weight-loss efforts.
The Best Foods For Weight Loss
1. Slow down.
Pictured recipe:Zha Jiang Noodles
2. Use a smaller plate.
Pictured recipe:Citrus-Arugula Salad
As serving sizes have increased, so have plate sizes-and seeing appropriately sized portions swimming on a giant plate can make you feel like you’re not getting much food. Put your main meal on a 7-inch plate, which is about the size of a salad plate or child-size plate. Choose a 1-cup dessert or cereal bowl instead of a soup bowl, a 6-ounce wineglass rather than a goblet. When you’re eating out, ask for an extra salad plate and transfer the proper-size portions of your food onto it when you’re served your entree. Then ask the waiter to take away and wrap up the rest.
3. Eat breakfast.
Pictured recipe:Avocado Toast with Burrata
Research shows that regular breakfast eaters tend to be leaner and that dieters are more successful at losing weight-and keeping it off-when they eat breakfast. Pack your breakfast with protein and fiber-both will help keep you satisfied all morning. Think: whole-wheat toast with some healthy fats or an omelet stuffed with vegetables.
The Best Breakfast Foods for Weight Loss
4. Plan for the occasional treat.
Pictured Recipe:Vegan Chocolate Chip Cookies
5. Step away from the screen.
6. Eat water-filled foods.
Pictured recipe:Vegan Watermelon Fruit Pizza
Foods with high water content-such as soups, salads, cucumbers and watermelon-help you feel satisfied on fewer calories. (Interestingly, drinking water alongside foods doesn’t have the same effect.) And research has shown that starting your meal with a broth-based soup or salad (not drenched in dressing) may help you eat less of your main course.
7. Snack on nuts.
Studies show that people who eat nuts tend to be leaner than those who don’t, and a recent Harvard study revealed that nuts are a top food for driving weight loss. In particular, unshelled pistachios are a great choice, as removing the shells slows you down and seeing evidence of what you’ve eaten may prevent you from reaching for more. In a recent study out of Eastern Illinois University, people who were given unshelled pistachios consumed 41 percent fewer calories than those offered nuts with the shells already removed. A 1-ounce serving of pistachios (49 nuts) contains 157 calories. Almonds, peanuts and walnuts are all great choices too.
Read more:The 10 Best Snacks for Weight Loss
8. Up your fiber intake.
Pictured recipe:Spinach & Egg Scramble with Raspberries
Increasing your daily fiber intake can help you prevent weight gain-and possibly even encourage weight loss-according to research out of Brigham Young University in Utah. Over the course of the two-year study, the researchers found that people who increased their fiber intake generally lost weight and those who decreased the fiber in their diets gained. Adding fiber-rich foods, such as fruits, vegetables, beans and whole grains, helps you feel satisfied on fewer calories; plus, filling up on high-fiber foods usually means crowding out less-healthy, higher-calorie choices.
Top High-Fiber Foods You Need in Your Life
9. Divide your plate-and you’ll stay satisfied longer.
Pictured recipe:Healthy Oven-Fried Pork Chops
Learn more:Diabetes-Friendly Easy Plate Method Dinners
10. Get 8 hours of sleep.
Related:
7-Day Flat-Belly Meal Plan
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