By
Jaclyn London, Good Housekeeping
Despite what the latest fad plans
may tell you, you don't have to restrict and starve yourself to lose
weight. Making a few easy-to-follow changes can go a long way when it
comes to hitting your goal.
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Snack Regularly
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You read that right. Eating every three to four hours can help you stay satisfied and prevent overdoing it later on. Aim for 150 to 200 calories, and try to include a combo of protein and fiber.
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Don't give up your coffee habit
just yet. Drinking more unsweetened beverages like java, tea, seltzer,
and water will keep you in tune with your own hunger cues, which we
often confuse for thirst! A goal of eight to 10 cups per day is ideal for most.
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Skipping out on the recommended amount of seven hours not only
makes you more likely to snack late at night, but it also can slow down
your metabolism. Stick to a regular bedtime and it'll give you another push in the right direction.
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A well-balanced meal at the start of the day
is a key part of any stay-slim plan. Research shows that breakfast
eaters typically consume about 100 fewer calories during the course of
the day and weigh less than those who forgo food in the morning.
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This strategy works in the long run, too. Nearly 80% of participants in the National Weight Control Registry,
which charts dieters who have kept off 30 pounds for a year or longer,
have breakfast every day. An extra perk of eating a nutrient-dense
morning meal: It supplies glucose to your brain to help you think
clearly and function optimally until lunchtime.
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To speed up weight loss, consider doubling — if not tripling — your intake of fruits and vegetables
every day. Less than 2% of Americans eat the recommended nine daily
servings, a major missed opportunity for shedding weight. Produce is
made up mostly of water, so it's low in calories — meaning you can eat a
lot without putting on pounds — and high in fiber, which helps curb
hunger. Bonus: Numerous studies have shown that fruits and veggies are
also great disease fighters.
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Yes, we want you to eat more veggies, but it's okay to experiment a little! Fresh or frozen, more is always more when it comes to veggies. Some colorful suggestions: yellow and orange peppers, purple cabbage, spinach, kale, arugula, eggplant, asparagus, and Brussels sprouts. Your scale will thank you. A six-month study led by Pennsylvania State University researchers showed that people who filled up on produce ate an average of 511 fewer calories each day than those who consumed less.
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Follow a low-cal diet that includes fish, and chances are you'll drop more pounds than you would eating the same meal plan minus the seafood, suggests a study in the International Journal of Obesity. One possible explanation: Ounce for ounce, fish has fewer calories than almost all cuts of beef, pork, and skin-on poultry. Researchers
also theorize that omega-3 fatty acids in fish switch on the
fat-burning process — provided you also exercise or walk regularly.
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Dairy products are loaded with calcium, a mineral that may be nature's own weight-loss elixir. Scientists suspect that a diet high in calcium-rich foods
(as opposed to supplements) may suppress calcitriol, a hormone
responsible for enlarging fat cells and increasing fat storage. You need
to get at least the recommended daily allowance of 1,000 milligrams in
order to make your body break down fat more efficiently, which speeds up
weight loss.
Add Kick to Your Dishes
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Swapping fattening butter, oil, and cream for zero-calorie spices and herbs is an instant way to slim down a dish. Research has shown that fiery flavors in particular can have longer-lasting weight-reduction benefits. For example, capsaicin,
a spicy compound that's plentiful in chile peppers, can be a powerful
appetite suppressant, metabolism booster, and fat burner. A a Canadian
study found that people who ate appetizers made with hot pepper consumed
189 fewer calories at their next meal.
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Whole grains
are digested slowly, so they keep your blood sugar steady and hunger in
check. That appetite-stabilizing mechanism may explain why women in a 12-year Harvard study
who ate plenty of whole grains gained less weight than those who
consumed a lot of refined grains (think cake, white bread, and other
white-flour goodies). Swap sugary processed foods for 100% whole grains,
and look for snacks where sugar — or any version of it — is not the first ingredient.
