Grazing
between meals used to be on the weight-loss hit list. But nutritionists
now know that it's better to satisfy a craving with healthy grub than
ignore it and risk a junk-food binge later. The best picks are filling,
protein-packed snacks, such as one stick of string cheese, a tablespoon
of peanut butter on a piece of fruit, or a medium-size bowl of edamame.
2. TURN OFF THE TV
Dining
while viewing can make you take in 40 percent more calories than usual,
reports a new study. And texting, driving, or any other distracting
activity during a meal can also result in your eating too much. Instead,
make each meal something you put on a plate and sit down to, even if
you're eating solo.
3. STEP ON THE SCALE DAILY
If
your regular weight increases several days in a row, it's a red flag
letting you know you need to cut back a little or beef up your workouts
slightly.
4. SCULPT THREE TIMES A WEEK
Doing
5 minutes each of push-ups, lunges, and squats (in 30-second intervals)
will help build and maintain muscle mass. The more muscle you have, the
higher your metabolism will be, so you'll torch more calories as you go
about your day.
5. REACH FOR YOUR CELL
Next
time your mind gets stuck on a certain food, call a friend and redirect
your brain by asking how her day's going. Research shows that cravings
only last about 5 minutes, so by the time you hang up, the urge to
devour junk will have subsided.
6. EAT A BIG, BALANCED BREAKFAST
An
a.m. meal made up mostly of carbs and protein with some fat keeps
blood-sugar levels steady and hunger pangs away so you're not
susceptible to pigging out come lunch, studies show. Opt for something
satisfying for your stomach and taste buds — like egg whites and turkey
bacon with whole-wheat toast.
7. WATCH THE BOOZE
One
innocent-looking margarita or cosmopolitan can rack up hundreds of
calories that do nothing to quench your appetite. Treat yourself just on
the weekends and cut back somewhere else or stick to a glass of wine,
light beer, or vodka and soda — three drinks that each have about 100
calories per serving.
8. HAVE FRUIT TWICE A DAY
Fruit
has no fat and is mostly water, so it'll fill you up while leaving less
room on your plate (and in your stomach) for high-cal fare. Don't freak
about fruit's carb count — we're talking the good kind of carbohydrates
that contain lots of healthy fiber.
9. STAY ASLEEP LONGER
Getting
to bed just 30 minutes earlier and waking up 30 minutes later than you
normally do can help you make better food choices, researchers report.
Also, when you're well-rested, you're less prone to snacking out of
fatigue or stress.
10. VISUALIZE YOURSELF THIN
When
you feel your willpower breaking, conjure up a mental picture of
yourself when you looked and felt slim. The visual motivation keeps you
focused on your goal weight and reminds you that it is attainable, since you've achieved it before.
