Diet Tips
15 Best Diet Tips Ever
Experts share their top tips for weight loss success.
By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-FeatureReviewed by Louise Chang, MDEveryone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, WebMD asked experts across the country for their best diet tips.
Here's what they said:
Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."
Best Diet Tip No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
Best Diet Tip No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.
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. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.
Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.
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 enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.
And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.
Best Diet Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.
She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Best Diet Tip No. 9: Spice it up.
Add spices or chiles 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," says Perdomo.
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Sass stocks her kitchen with:
94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
Frozen vegetables
Bags of pre-washed greens
Canned diced tomatoes
Canned beans
Whole-grain wraps or pitas
Pre-cooked grilled chicken breasts
A few containers of pre-cooked brown rice
Within minutes, she can toss together a healthy medley.
Best Diet Tip No. 11: Order childrenâs portions at restaurants.
"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.
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.
Best Diet Tip No. 12: Eat foods in season.
"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."
At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.
Best Diet Tip No. 13: 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.
"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.
Best Diet Tip No. 14: Use non-food alternatives to cope with stress.
Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.
Best Diet Tip No. 15: Be physically active.
Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.
"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.
Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
I love food so much that I can't even imagine going on a diet. However, eating lots of food has increased my waist size and believe me size does matter, anyway I am getting Raspberry Ketones Plus now. But this does not mean that I will even go on a diet.... that's just impossible for a food lover like me :-) http://www.bestslimmingpillsreview.com/raspberry-ketone-plus-review/
best tips:
1.Food that nobody sees you eating, has no calories
2.Surround yourself with fat people...you'll look so slim
I am a complete foodie. I just cannot imagine my life without food. Dieting is the most difficult thing for me coz staying away from food is a big deal. But now I have gained weight. Even diet pills like Phen375 don't work for me.Maybe I should follow some dieting tips now.
Nice article.
Never practical!
well presently ur back from hiatus again u need to take 1.
I am back.. I was in one of those moods since Friday.. I just snapped out of it and came back to the real world..Unfortunately nothing has changed in it.. I might just as well go back into my hiatus.
FS i pushed CurryNa in the sea, coz after the jogging she told me tat she want to learn Swimming too....:(
where is Kareena? did someneone kidnap her during her running/walking session?
agree with u
Misconception, sensible diet is not starving. Infact it is just the opposite. Starving leads to slow metabolism.
Diet = Die with a "t" :P
j/k. TFS, Kareena.
diet-difficult in Qatar
diet-difficult in Qatar
Low carbs, high protein and moderate healthy fat diet will reduce around 20lbs. in 3 months.
Enjoy wht u hav u will feel more comfort and relaxed
Good idea we go with it
That sounds like a nice plan.. I am an emotional eater plus having slow metabolism add to the misery. I love eating potatoes.. Any kind and in any form especially french fries and potatoe crisps.. I love chocolates and deserts as well.. I also love dairy products. When i was younger, it was much easier to lose weight..Just a month of dieting and I used to be again down to 55 or even less than that but now last few years, ever since I crossed 30, all the fat seems to just get stuck to my ass and thighs and now lately even on my tummy.. I hate my body.. sob sob...
... and I gave up. I'm on 100 kilos and not moving up or down.
"Trying hard" makes you think about food more, and eat more.
When I was younger I did it several times. Usually every 5-6 years I was losing 20-30 kilos in 3-4 months, during summer. And every time after several years I get it back. No more trying. My mind wants me to have 100 kilos.
Eat what you like, when you like. And only that, nothing else. Other food is not food to you, just ballast. and don't "eat all today". There is time. You can eat that other thing later, or tomorrow. Won't run away.
"Patience, my dear Watson, patience."
They say "thirst is sometimes confused with hunger". Not only thirst. Many times I was feeling weak / tired because of lack of sleep, which I was mistakingly trying to compensate with food.
Now I know better. If you find time, try to sleep instead of eat. You are tired, you need energy, but many times refreshment comes through rest, not through more calories.
Find even just 10-15 minutes, close your eyes and relax. Even if you don't fall asleep, relaxation will make it like you did.
Now I'm 50 y/o and I don't need to be slim any more. I feel good with my 100 kg. I just don't need more than I already have.
Best wishes to all.
is when you only eat Kermit
Someone sent me a PM saying I should try out the K diet.. It is supposed to help me in losing weight.. Now what is K diet.. Do you think it could be "Kerela Diet"
K74 your a wolf too so your related to DaRuDe!
Now all we want is a few Darcula's and the Twilight saga of QL is complete!
Completely harmless ? Hmmm...
can i plug 10 hairs from ur head and donoate it to MB ? :)
You copy CAT
i am out of this discussion :o)
Well I was forced to wear it by the Thai lady..:)
Don't go by what I write her.. I am one of those people about whom you say Barking dogs don't bite or in Urdu jo baadal garajge hein woh baraste nahin.. I am a sheep in a wolf's clothing.. Completly harmless.. But thanks for the vote of confidence Formatted Soul
no i dont wear underwear there :D
Da I was in the Sharq Spa, But I was wearing only those disposal underwear that they give you!
Brit..stop provoking K74..she is a good girl now..:)
shark ? :(
u mean u use ur little one as a bait to the sharks....lol
I got a PM from a female too but I am afraid its neither of your two..:(
i wear shorts when i go to sharq :P
Brit....its time for someone else to come and join the group...lol
Well Da atleast Khanan has courage to show his thighs, when or if ever have you worn a Shorts in your life to show off your hairy legs,
On second thought I think Da you better not wear shorts!
i shall flag tat "flag" comment as offensive....:)
I got a PM from Formatted Soul just a few minutes ago but none from you jjj75.. I wonder why?
who is interested its the females who freaks out lookin at you
No shorts ! :(
ok i will join u when u reach ur target weight 50Kgs then....:(
you should wear one now as to compare ..
Now and before ;)
DaRuling.why are you interested in 'Flag'??
At 50kg, there won't be much to see in shorts :o(
Rizks I only put hair gel on me ead plenty of hair you bad rascal!
Start Time : 12am
End Time : 12pm......lol
Starting from : Cornice White Place
End Point : Now where is Dracula with his Suicide map ? :(
ok am not coming
and JJJ i was just kiddin i didnt send any :D
Kareena
that is weird - apparently DaR sent me one too and I did not get that either.
Shorts on this figure.. Everyone will run away.. But yes once I reach my target weight, 50 Kg.. I will surely put on a pair of shorts...
you better wear decent not like last time waving your front flag
MB make sure u put tat gel on the right place, coz on ur head their ain't any hairs left only a ice skating ring....:)
and where to start from ???
I am coming :)
End result nothing will happen only 2 rounds and then rest in peace like previous groups.
Ok wait for me too, let me just put some hair gel on with these shorts!
and britey will wear his pink torn thongs...i am definately joining now....:)
then i am in for sure
I did not get anything from you???
Kareena will wear shorts ?
OK.. I'll join in then ..
Kareena jee, please tell us in short what should we do for diet ?.
who will read this history of diet it will take the whole day and in the end no use.
FS.o thanks now I am blushing..:) ^_^
AD how can u sit and loose weight in tat ancient Machine....they will gain a flat bum and hanging beer belly if they use tat machine....:(
Are we talking about the woman or the mill ?
Khanan no worries you can join me where i go :D
its nice :D
and jjj75 no worries there is always next time :D
Grrr...thax for backing me up (As Always) DaRuDe Uncle.....:)
Ok I am ready to join..:)
I gained 60% back of what I lost :(
and its becoming harder to loose now...due slow metablism, inconsistency in excercise and diet due to many reasons.
Still trying hard though..
Reliable ancient time Desi Weight loss Machine
Sat and Tues ?
ok wait lemme pull out my dusted dairy and check the dates i am available....:)
DaRuDe - not got it
MBK.. last time I saw you..you were fit enough..:)
dont worry you can join i will watch your back always.
Anyone can join.. We should start two times a week.. Say Saturday and Tuesday..
May i have the privelage to join this group......only if there are 12 ladies and only Me ? :)
he gained it all back on his back :D
really khanan? did you gain it all back again??
check your inbox too i sent a freiedsheep pm :D
what time you Jog/Walk..
I had lost 28kg in 9 months..but this is history now..
There should be the right combination of a well balanced healthy diet and exercise three times a week. Did anyone try VLCC yet? I heard it is pretty good.
Kareen - just PM you -check your inbox
the Sudani Ciggarette I smoke..
it was the Sudani effect;)
I walk/jog daily on the Corniche..
no i dont mind you joining ME :D
Khanan it will work.. I lost 8 kgs..:)
Kareena do you mind me joining..:)
did dieting for 1 year he lost it all but one thing was left his butt was still getting bigger
i agree walk on corniche at 4am in the morning.
yeah, i've seen this tv program too. i think this one's good coz you have motivation... wish i could join this show someday... :)
Let's meet couple of times a week at the Cornish and run together in a group say around five miles each day.. And then share low calories recipes with each other. Much more fun running in a group while chit chatting than running alone on a treadmill at home or the gym. Gosh i really need to lose weight.. I am 65 kg and my height five feet two inches only.. I need to lose 15 kg. Can anyone help?
Kareena74!
we started a group based on the TV program 'The Biggest Looser". 100 Riyals were put in by everyone and the person who lost more lbs in certain time will get the rewards.
No use :(
Surgery at HMC
Kareena74 done all that still not working, what to do next?
i am around 140Kg now lets make a group
very nice............ but itx toooooooooo long..... wht is the simplest.....lolx
I need to lose weight.. I am thinking why not start a support group here on QL.. People who are overweight and who are interested to lose weight can join the group and then help each other with tips or some time tested tricks.
What about a large slice of Apple pie.. That is fruit too and in any case, an apple a day keeps the doctor away.. No one said that apple cannot be covered up in short crust pastry.. LOL
expend more energy than calories you take in - simples
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
Raspberry Margarita
Strawberry Daiquiri
Lemon Husky
Cherry Ripple
Bloody Mary
Kiwi surprise
no worries am going to chilis to gain more and more calories you can join me too :D
after heavy diet, i use to run after red light, try to catch it :(
this is the first challenge guys... :)
this long topic will sure make one lose 500 calories
watch out and read out..
you need dieting and jogging...
your belly is appearing ;)
you are on diet
and that night you were tearing apart the poor chicken and lamb mercilessly
diet tips :(, reading the whole topic makes me healthy :)
that long reading for diet how long will be the process
Kareena74 Jee..please summarise..
I am on strict diet now days...I take diet Pepsi with Double Cheese McChicken...:)