Enhance your weight-loss efforts by following these diet tips from Leslie Bonci, R.D., M.P.H., director of sports nutrition at the University of Pittsburgh Medical Center and coauthor of Run Your Butt Off!
A study found that those who kept daily food logs lost twice as much as those who didn't. Many people lowball how much they eat—seeing it all in black-and-white can be a reality check.
Experts say that people with a lot of pounds to lose get overwhelmed by counting calories and give up. Keep it simple by divvying your plate into thirds: 1/3 protein, 1/3 vegetables, and 1/3 whole grains.
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Restricting foods can increase your cravings and lead to off-the-wagon binges. Jonesing for a cookie? Have it, but swap it for your afternoon caramel macchiato or pretzels.
Serve dinner on a salad plate and pour cereal into a mug rather than a bowl. Experts say you'll think you're eating more than you actually are.
Sip water and set your fork down after every few bites. There's lag time between your stomach feeling full and your brain getting the message.
Opt for a broth-based soup as your appetizer. It can curb cravings and also help prevent overeating during your meal.
Eat small amounts every few hours. It can help your body burn calories instead of holding on to them.
It keeps you feeling full longer, burns calories as it digests, and helps your muscles recover. Include it at every meal.
Avoid excess salt, limit foods like broccoli and beans, and add lemon to your water (it acts as a natural diuretic).