Forget those stern warnings issued from on high, telling us to eat less, exercise more, and swear off Hagen-Daaz forever. They don't work.  Iron-clad commandments like these are so intimidating that it’s easier just to ignore them and hope they go away—so we don’t make any changes at all.

Dr. Sinatra thinks it’s more helpful to break big goals down into smaller ones—using tips that really work, like these. When it’s this easy to make weight loss a natural part of your life, the road to slender-sizing really does begin with a single step, so you can get started today. 

Here's how… 

Secret #1: It's all in the shopping. You can't eat what you haven't bought.  So shop for healthy, low-calorie foods, and steer your cart away from chips, candy, ice cream and all those other bad boys. Shop right and you'll eat right. Make sure there are plenty of tasty, low-calorie foods on hand when you come home tired and ravenous at the end of a long day.

Secret #2: Eat five times a day. When blood sugar drops, appetite skyrockets and even the strongest-willed person will want to devour anything in sight. Most dieters mistakenly think that skipping breakfast -- and even lunch -- will save calories. The truth is that when they finally do eat, they make up for those calories and then some.  Big mistake!  Because eating an enormous meal throws our bodies into fat-hoarding mode, and those nighttime calories, in particular, are responsible for most weight gain. Get the majority of your calories from breakfast and lunch.  Eat three meals a day and snack smartly in between to keep your hunger satisfied.

Secret #3: Have lean protein with every meal. Prove it by taking the bagel test: Eat a bagel for breakfast and then clock how long it is until you’re hungry again. The next morning, slather another bagel with a tablespoon or two of nut butter, set your timer, and prepare for a surprise—the extra protein will keep you feeling full at least an extra two hours. That’s because protein curbs hunger far more effectively than fat or carbohydrates. If you’re often hungry an hour or two after eating, try upping the amount of protein in your meals. Aim for 15-20 grams with every meal—for example, an egg and bowl of oatmeal for breakfast, a Sonic burger for lunch and one of Wendy's Mandarin Chicken Salads for dinner.

Secret #4: Get enough good fat. You’ll hear lots of “experts” telling you to reduce fat in your diet. But the fact is, between 25 and 30 percent of your daily calories should come from fat -- as long as it’s from a healthful source such as fish, nuts, or olive oil. Having enough fat causes your metabolism to burn more efficiently, using up calories instead of storing them. (Bonus: healthy fats also help your body absorb important nutrients like vitamin D and coenzyme Q10.)

Secret #5: Beware of "white carbs.” Refined starchy foods—like white rice, white bread, pasta, pastries and potatoes—act on your body like pure sugar, making you feel hungry again right after eating and causing you to crave even more carbohydrates. Worse, white carbs encourage your metabolism to turn excess calories into fat, so eating these foods in the evenings practically guarantees weight gain. There’s nothing wrong with having them occasionally, but if you notice that you often have an energy slump after eating, you’ve probably had a few white carbs too many. To lose weight and keep a steady supply of energy (instead of the roller-coaster kind), eat unrefined carbs like brown rice, beans, legumes, whole grains, and vegetables.

Secret #6: Take it home. This one simple tip could save you several hundred calories per meal. Studies show that people eat up to 40 percent more when they dine out. By ordering take-out and bringing it home, you’ll actually eat less. In addition, eating out at home gives you the option of serving up healthy side dishes along with the main course, such as salads or steamed vegetables.

Secret #7: Order dressing on the side. This might sound trivial, but those innocent little packages of condiments -- especially salad dressing - can really pack on extra pounds. For example: when you order a McDonald’s salad topped with Newman’s Own Ranch Dressing, you’re adding 170 calories from the dressing alone. Switching to Newman’s Own Low-Fat Balsamic Vinaigrette drops the calorie count down to 40. Even better, order it on the side and drizzle on only what you need—or dip your fork into the dressing before each bite for more taste and fewer calories.

Secret #8: Eat mindfully. Most of the calories we consume are “mindless”—that automatic, hand-to-mouth eating we do when we’re occupied with other activities, like snacking in front of the TV or munching peanuts at the bar. When you “eat on the run,” your stomach doesn’t have time to catch up with your brain --  which can take as long as 20 minutes to receive the “I’m full” signal—so you're doomed to eat more than if you sat down and really enjoyed your meal.  Try this instead:  Sit down at the table instead of standing in front of the fridge. Take smaller bites, savoring the aroma, flavors and texture of your food. Put down your fork between bites, and don’t pick it up until you’ve chewed and swallowed; food-in-hand quickly becomes food-in-mouth. Begrateful that you're eatimng at all (far too many people in our world aren't). Take time to stop and smell the rosé; relax and eat mindfully. You’ll be less stressed out, as well as slender-sized.

Secret #9: Take smaller portions. Good news—you can forget all those complicated and hard-to-remember rules about portion sizes! They don't work anyway, because everyone requires different amounts of food. What does work: Taking a little less than you think you want. Studies show that we typically overestimate the amount of food we need. Once it’s on the plate, though, we eat it, even if we’ve already had enough. So serve yourself a little less than you might normally; you won’t go hungry, thanks to our final secret.

Secret #10: Plan on seconds. You heard right—"seconds." Looking forward to seconds means you can afford to take a little less with your first helping without feeling deprived. What’s more, building in even a little break between helpings gives your brain time to receive that “I’m full” signal from your stomach, so you’ll steer clear of excess calories. Practicing this trick over time shrinks the size of your stomach, which then triggers chemical reactions in your brain that lessen hunger. You’ll actually feel satisfied with less—and be more svelte, to boot.

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed