I don’t know about you, but this time of the year is always scary for me! Scary because I have to start getting out the summer clothing again and, sometimes, I find it doesn’t fit quite as well as it did last year when I put it away for the winter months. In Minnesota, winters are long, hard, cold and dark – remind me again why we live here – and it’s easy to pack on a few extra pounds under all those warm winter clothes.
As my mind turns to shedding a few pounds this spring, I found these 10 simple tips from EatingWell.com to help boost my weight-loss efforts. Of course, exercise and eating well are key – but that goes without saying, I hope!
- Slow down – When eating, it takes 20 minutes for your body to register fullness. According to a University of Rhode Island study, you can save 70 calories by eating slowly over about half an hour versus eating in under 10 minutes.
- Use a smaller plate – Seeing appropriately sized portions swimming on a giant plate can make you feel like you’re not getting much food. Put your main meal on a 7-inch plate, which is about the size of a salad plate or child-sizeplate. Choose a 1-cup dessert or cereal bowl instead of a soup bowl, a 6-ounce wineglass rather than a goblet. When you’re eating out, ask for an extra salad plate and transfer the proper-size portions of your food onto it when you’re served your entree. Then ask the waiter to take away and wrap up the rest.
- Divide your plate—and you’ll stay satisfied longer. Trim calories without feeling deprived by dividing your plate like this: Fill half the plate with low-calorie—yet satisfying, fiber-rich—vegetables. Divide the other half of the plate into two equal portions (quarters). Fill one of these quarters with a lean protein, such as chicken, fish, lean beef or tofu. (Research suggests that, gram for gram, protein may keep you feeling fuller longer than carbohydrates or fat.) Fill the other quarter with a filling, fiber-rich whole grain, such as brown rice or quinoa.
- Eat breakfast – Research shows that regular breakfast eaters tend to be leaner and that dieters are more successful at losing weight when they eat breakfast. Pack your breakfast with protein and fiber—both will help keep you satisfied all morning. Think: whole-wheat toast with peanut butter or an omelet stuffed with vegetables.
- Plan for the occasional treat – Studies suggest that feeling deprived—even if you are consuming plenty of calories—can trigger overeating. And making any food off-limits just increases its allure. So savor a small treat: it won’t break your diet!
- Savor meal time – Turn off the TV and the computer and enjoy your meal without distractions. In a recent study published in the American Journal of Clinical Nutrition, participants who ate lunch without distractions felt fuller 30 minutes after eating, and ate less when they snacked later, than people who played solitaire on a computer during their midday meal.
- Eat water-filled foods – Foods with high water content—such as soups, salads, cucumbers and watermelon—help you feel satisfied on fewer calories. (Interestingly, drinking water alongside foods doesn’t have the same effect.)
- Snack on nuts – Studies show that people who eat nuts tend to be leaner than those who don’t, and a recent Harvard study revealed that nuts are a top food for driving weight loss. In particular, unshelled pistachios are a great choice, as removing the shells slows you down and seeing evidence of what you’ve eaten may prevent you from reaching for more. In a recent study out of Eastern Illinois University, people who were given unshelled pistachios consumed 41 percent fewer calories than those offered nuts with the shells already removed. With all nuts, be mindful of your portion size, as they’re calorie-dense: a 1-ounce serving of pistachios (49 nuts) contains 157 calories.
- Up your fiber intake -Increasing your daily fiber intake can help you prevent weight gain—and possibly even encourage weight loss—according to research out of Brigham Young University in Utah.
- Get 8 hours of sleep – Skimping on sleep can pack on the pounds, possibly by altering hunger hormones. Other recent research—out of Harvard—shows that missing even an hour or two of sleep may make you more likely to give in to junk food the next day. Why? The prefrontal cortex—part of the brain responsible for self-control—is compromised by sleep loss.