"Enjoy the foods you love in moderation,"
encourages Amy Shapiro MS, RD, CND, of Real
Nutrition NYC. "No single food makes you gain
weight, the portions are what matters."
2. Eat until you feel satisfied, not full
You've heard this before. Etiquette author Emily Post
believed that a polite lady should put down her fork
between every bite, a technique that also helps you
realize when to stop eating before you feel bloated.
3. Make sure half of your plate contains
veggies
"Vegetables are filled with fiber and water so they fill
you up without filling you out," says Shapiro.
4. When ordering out, always order a small
"Whether it be coffee, salads, soups, frozen yogurt,"
says Stephanie Middleberg, MS, RD, CDN of
Middleberg Nutrition. "If you want to be small, order
that way."
5. Know yourself
"If you can't limit pick-able foods (chips, nuts,
grapes, candy, etc.), then make sure you stick to
single-serving portions, such as handheld fruit,
individually-wrapped hummus, nut or nut butter
packets," Middleberg explains.
6. Enjoy a salad or soup to start the meal
when you dine out
"Both fill you up with low calories and leave less
room for the main course," tells Shapiro.
7. Skip the bread basket
Shapiro warns, "It's just empty calories. My clients
follow the pick your 'poison' rule: Bread, Drinks, or
Dessert. You can enjoy one, but not all."
8. Leave 1/4 of your food on your plate when
dining out
"When we eat out, portions are normally double what
we need," explains Middleberg. "The beauty here is
that you can eat what you like, just less of it."
9. Stay hydrated
"We get confused and believe that we are hungry
when we really are just thirsty. Aim for eight glasses
of water a day, add lemon for a flavor and vitamin
boost!" says Shapiro.
10. Make sure your intake isn't top heavy
"Don't restrict yourself all day and then break down
at night." Middleberg promises, "If you eat more
substantially during the day, the nighttime grazing
will taper."
11. Don't eat in front of the TV
"If you're hungry, reach for fiber-rich snacks that will
fill you up on less calories like popcorn, fruit, trail
mix," Shapiro says.
12. Have a small snack before going to a party
"Try a handful of nuts or a piece of fruit so that you
don't show up ravenous and make poor decisions,"
Shapiro says.
13. Carry snacks
"This way, you'll always be prepared when hunger
hits. Temptation is strong when you are hungry and
faced with poor choices — so stash snack bars, or
fruit or trail mix in your bag." Shapiro's favorite
snack bars are Gnu Food Bars, Kashi Granola bars,
and KIND fruit and nut bars.
14. Don't drink your calories
Shapiro recommends that you "stick to water or
seltzer to keep you hydrated and save the calories for
a treat later on."
15. Be a part-time vegetarian
"Give your body a break from animal protein and mix
things up," Middleberg suggests.
16. Always choose whole grains and avoid the
white stuff
This way, you don't have to cut out carbs entirely.
Shapiro breaks it down: "Whole grains keep you full
longer, maintain your blood sugar levels, and provide
you with vitamins and minerals. White flour quickly
converts to sugar in your body. If you don't burn it up,
you will store it as fat."
17. Eat breakfast
"Breakfast gets your metabolism working and
prevents you from eating most of your calories at
night," maintains Shapiro.
18. Be active for at least 3 hours each week
Shapiro says, "Even if that means waking up an hour
earlier to hit the gym, going for a walk after dinner,
hopping off the bus or subway a few stops early, or
parking your car further than you normally would."
19. But know that exercise isn't everything
Going to the gym does not mean you can reward
yourself with a gargantuan dessert later on. Eating
well, not exercise, determines whether you will gain
or lose weight.
20. Try to avoid the "mish-mosh" dinner
"The problem with having a meal of hummus,
crackers, yogurt, etc.," warns Middleberg, "is that
these 'snack for meals' often end up being more
calories than having a balanced dinner."
21. No eating after dinner
"Calories give us energy. We don't need energy to
sleep," Shapiro explains.
22. No BLT's — bites, licks, or tastes
Those can add up, especially when you end up
finishing your friend's plate.
23. Don't eat out of the bag
Pour your snack (chips, nuts, trail mix) onto a plate
or bowl so you can tell how much you're consuming
before you finish the whole bag.
24. No seconds
You just don't need them. Fullness will take some
time to settle in, so even if you don't feel full, give
yourself some time to digest.
25. Stay away from artificial sweeteners
"Artificial sweeteners increase cravings and lead to
bloating and fatigue. Go for one teaspoon of sugar in
the raw, or honey or maple syrup. One teaspoon is
only sixteen calories," says Middleberg.
Disclaimer: Opinions expressed in comments are
those of the comment writers alone and does not
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