Author Archives: Admin

Tip No. 11: 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.


Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2016

Tip No. 10: Include fiber in your diet

Fiber aids digestion, prevents constipation, and lowers cholesterol — and can help with weight loss. Good fiber sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables


Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2016

Tip No. 9: 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.


Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2016

Tip No. 8: 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.


Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2016

Tip No. 7: 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.


Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2016

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. When you need something sweet, suck on a red-hot fireball candy. It’s sweet, spicy, and low in calories.

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.


Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2016

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.


Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2016

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. People who eat 4-5 meals or snacks per day are better able to control their appetite and weight. It is better to divide 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.


Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2016

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.


Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2016

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.


Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2016