By Kelly Plowe, M.S., R.D.
Just by making small changes you can get in control of your eating and lose weight. The 28 tips we’re sharing with you were used by members of the LIVESTRONG.COM team to achieve and maintain their goal weight. Believe it or not, these minor tweaks and adjustments to your lifestyle can add up to a big calorie savings (and money savings) and help you reach your goals. Ready to start enjoying healthy eating? Here are 28 practical tips that can help you lose weight and even save you money.
Out of Sight, Out of Mind
Don’t “hide” the fruit and vegetables in the bottom crisper drawers of your refrigerator. You may forget about them when snack time comes around. Always keep fresh fruit visible and at the ready – in a fruit bowl on the kitchen table, on top of your desk, or cut up and portioned out in containers in your refrigerator. For fruits, consider apple slices, orange slices, and grapes portioned into baggies or small containers for grab’n’go convenience. Don’t forget about your veggies! Cut a red or green pepper into slices, cut carrots and celery into handy sticks, and portion them all into containers in the refrigerator. This way, when you’re hungry you’re more likely to reach for a healthy snack.
Always Include Protein
Make sure you eat some protein with every meal – it’s the most satiating nutrient. If you eat oatmeal for breakfast, be sure to add some protein to it to make it more balanced and filling. 1 tablespoon of natural peanut butter or 1 scoop of protein powder will do the trick.
Be Prepared
Planning ahead and being prepared is most important toward making sure you are eating healthy foods in the correct portions. Deciding your weekly menu and shopping in advance will arm you for success. Prepare your meals and snacks for the week on Sunday, and portion them out in your refrigerator in containers. You can hard boil six or seven eggs, and keep them in the refrigerator for breakfasts or snacks. Or, cook up a large batch of steel cut long-cooking oats (since this variety contains the most nutrients) on Sunday, and measure it into single portion sizes in bowls covered with plastic wrap in your refrigerator. You can re-heat these in one minute in the microwave each workday morning. You can also grill up a bunch of chicken breast, tofu, and/or fish, and portion it along with steamed asparagus, broccoli, or green beans into containers for lunches, dinners, and snacks.
Portion Control is in Your Hands
Don’t want to measure everything? All it takes is one hand to make sure you are eating the correct portions. When planning or creating any meal, portion out a palm-size amount of meat, tofu, or other protein, at least two handfuls of vegetables, no more than one handful of fruit, and a thumb-sized portion of fats.
Know Your ANDI Scores
Eat foods (fruits and vegetables) with high ANDI (Aggregate Nutrient Density Index) scores. The five most nutrient dense veggies are kale, watercress, collard greens, bok choy, and spinach. The five most nutrient dense fruits are strawberries, blackberries, plums, raspberries, and blueberries. When you eat foods that are highest in nutrients, you are putting the highest quality “fuel” into your body.
Track Your Eating
Logging your meals in a journal or on an app such as MyPlate on your computer or mobile phone is a great way to stay on top of what you’re eating. This is also a helpful took to cut down on calories consumed if you’re trying to lose weight.
Eliminate Temptations
Go through your refrigerator and pantry and round-up all the indulgent snacks. If you have opened packages or containers, toss them out. It may seem wasteful, and it can feel painful to throw away food that you spent money on. But that doesn't mean you should keep this food in your home and let it literally weigh your body down. Most cities have food pantries and food banks that are willing to accept unopened canned goods and some dry goods. Do a search online for your nearest food pantry, and find out what you can donate. If you absolutely have to keep some of this junk food around (perhaps for other family members), store them out of sight (top shelf of the cupboard or pantry). If it’s out of sight, you’ll eat less.
“Hara Hachi Bu” – Eat Until 80 Percent Full
The Japanese have a great expression concerning healthy eating habits: “Hara hachi bu,” which means “Eat until 80 percent full.” Try eating your next meal until you’re 80 percent full. Take slower bites, chew carefully, and make sure you spend at least 20 minutes eating and enjoying your food slowly. Since it takes between 20 to 30 minutes for the brain to realize you’re full, eating this way will help you to consume less.
Ask Yourself This Question…
Tape this message to your refrigerator or kitchen cupboard so you’ll see it every time you open the handle: IS IT WORTH IT?
Avocado Awesomeness
Eat half an avocado every day. A recent study found that eating avocados daily was associated with higher levels of HDL (the good cholesterol), a lower body weight and waist circumference.
Daily Challenge: Fill Half Your Plate With Veggies
Getting your daily recommended seven servings of fruits and veggies each day can seems challenging, but if you make sure every snack and meal includes at least one to two servings, you’ll be there by the end of the day. Try filling at least half your plate with vegetables during lunch and dinner – this will help cut calories without leaving you feeling hungry.
Spice Things Up
Add spices, salsa or chili pepper to your food for a flavor boost that can speed up your metabolism and help you feel satisfied faster.
Calorie-Cutting Pasta Swaps
If you’re eating pasta, swap out 1 cup of your portion of pasta for 1 cup of vegetables. This will increase the nutrition in your meal, and it will help to fill you up with less calories. If you do this for every pasta meal, you could lose a dress or pants size in a year. You can also try cooking up some spaghetti squash and substitute it in for your pasta with the same sauce.
All Natural Snack Packs
Half of an apple, sliced and smeared with peanut butter or almond butter makes a healthy satisfying snack. Also consider trying this snack: 10-12 baby carrots dipped into 1-2 tablespoons of peanut butter or almond butter.
Make Dairy Free Banana “Ice Cream” for Dessert
Slice up some brown bananas, and put them in a bowl in your freezer covered with plastic wrap. When they are frozen (after about 12 hours), toss them into your blender or food processor and blend until creamy. If the mixture not getting creamy after a few minutes of mixing, you can toss in a tablespoon of almond milk. When you are done, you will have delicious ice cream, and you will not believe it is just made from bananas. If you eat one serving, it is only 105 calories and .4 grams of fat. A half cup of real ice cream contains 145 calories and 8 grams of fat.
Strawberry Substitute
Eat half of a cup of strawberries instead of a half of a cup of strawberry ice cream for dessert. You’ll save yourself 118 calories and 7 grams of fat.
Check The Online Menu
When you’re planning to eat out at a restaurant, try to check out the menu online ahead of time to scope it out and make sure there is something healthy for you to choose. When you decide on a sensible plate to order, commit to it, and don’t let the server “convince” you to add on additional appetizers or desserts.
Add a Twist to Your H2O
Add flavor to your water to help keep you drinking it all day long. Squeeze a lemon or lime into your water bottle or try sliced cucumbers or even berries like some spas do.
Hunger Masquerading as Thirst
If you are feeling hungry between meals, try having a glass of water. The hunger could be thirst is disguise.
Go Nuts
Keep a small container of raw almonds in your car, on your desk or in your bag. Eat 10-12 for a snack to curb cravings and they’ll keep you full until your next meal.
Trick Your Brain; Trick Your Stomach
Eat lunch and dinner on smaller appetizer plates. Seeing a fuller plate can trick your brain into thinking that you are earing more and feel full faster.
“Abs Are Made in the Kitchen”
Have you ever heard this phrase? When it comes to seeing ab definition, it’s true. What you eat is just as important as your workout schedule.
Don’t Drink Your Calories
If you’re trying to lose weight, don’t drink your calories. Avoid juices, high sugar sodas, and sugary alcoholic beverages. Instead, drink water and unsweetened tea (hot or iced).
What Do Labels and Fables Have in Common?
Just because a box, bag, or bottle says “organic,” “gluten-free,” “whole grain,” or “natural” doesn’t mean that its contents are healthy. Read the nutritional label carefully and pay special attention to the ingredients before you buy.
Avoid Emotional Eating – Get Up and Take a Walk
Boredom, anger, or stress can all drive people to eat too much or eat less healthy foods. If you’re feeling any of these emotions, stop and ask yourself “Am I really hungry, or am I looking for an emotional fix?” A short walk outside might help.
Bowl is Better Than Box
Never eat straight out of the bag or box, as it will practically guarantee mindless overeating. Instead, measure out a serving size of whatever you’re snacking on — almonds, peanut butter, popcorn, or other snacks — and put it into a bowl.
Stick to the Perimeter
When you’re grocery shopping, remember that the outer edges of the store contain 90 percent of the healthy whole foods: i.e. fresh vegetables, fresh meats and proteins, and fresh eggs and dairy.
Avoid Alcohol
Alcoholic beverages contain a lot of calories, and getting a little buzzed might weaken your resolve to eat healthy. If you are trying to lose weight, eliminate alcohol from your diet or limit your intake to 2 drinks per week. If you do decide to keep alcohol in your diet, be sure to drink a glass of water between each alcoholic drink. This will slow down your pace of drinking and keep you hydrated.
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