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Soda: The Secret Diet Saboteur

Soft drinks (including soda, energy drinks, and coffee drinks) are a huge source of calories in many people’s diets. One can of soda contains between 10-12 teaspoons of sugar and around 150 calories, so a few soft drinks can quickly add up to a good portion of your daily calorie intake.

Switching to diet soda isn’t the answer either, as studies suggest that it triggers sugar cravings and contributes to weight gain. Instead, try switching to water with lemon, unsweetened iced tea, or carbonated water with a splash of juice.

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Healthy dieting and weight loss tip 6: Take charge of your food environment

Your weight loss efforts will succeed or fail based largely on your food environment. Set yourself up for success by taking charge of your food environment: when you eat, how much you eat, and what foods are available.

• Start the day with breakfast.People who eat breakfast tend to be thinner than those who don’t. Starting your day with a healthy breakfast will jumpstart your metabolism, plus, it will help keep you from binge eating later in the day.
• Serve yourself smaller portions.One easy way to control portion size is by using small plates, bowls, and cups. This will make your portions appear larger. Don’t eat out of large bowls or directly from the food container or package, which makes it difficult to assess how much you’ve eaten.
• Plan your meals and snacks ahead of time. You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Eating on a schedule will also help you avoid eating when you aren’t truly hungry.
• Cook your own meals. Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home—plus the portion sizes tend to be larger.
• Don’t shop for groceries when you’re hungry. Create a shopping list and stick to it. Be especially careful to avoid foods at the ends of the aisles and along the perimeter, where grocers tend to sell high-calorie snack and convenience foods.
• Out of sight, out of mind. Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store snack foods and other high-calorie indulgences in cabinets or drawers out of your sight.
• Fast for 14-16 hours a day. Try to eat your last meal earlier in the day and then fast until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help you to lose weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

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Healthy dieting and weight loss tip 5: Indulge without overindulging

If you’ve ever found yourself polishing off a pint of ice cream or stuffing yourself with cookies or chips after spending a whole day virtuously eating salads, you know how restrictive diet plans usually end. You probably blame yourself, but the problem isn’t your willpower—it’s your weight loss strategy. Deprivation diets set you up for failure: you starve yourself until you snap, and then you overdo it, cancelling out all your previous efforts. 
In order to successfully lose weight and keep it off, you need to learn how to enjoy the foods you love without going overboard. A diet that places all your favorite foods off limits won’t work in the long run. Eventually, you’ll feel deprived and will cave. And when you do, you probably won’t stop at a sensible-sized portion.

Tips for enjoying treats without overeating

• Combine your treat with other healthy foods. You can still enjoy your favorite high-calorie treat, whether it’s ice cream, chips, cake, or chocolate. The key is to eat a smaller serving of it along with a lower-calorie option. For example, add strawberries to your ice cream or munch on carrot and celery sticks along with your chips and dip. By piling on the low-cal option, you can eat a diet-friendly portion of your favorite treat without feeling deprived.
• Schedule your treats. We are creatures are habit, and you can use this to your advantage when trying to lose weight. Establish regular times when you get to indulge in your favorite food. For example, maybe you enjoy a small square of chocolate every day after lunch, or a slice of cheesecake every Friday evening. Once you’re conditioned to eat your treat at those times—and those times only—you’ll stop obsessing about them at other times.
• Make your indulgence less indulgent. Find ways to reduce fat, sugar, or calories in your favorite treats and snacks. If you do your own baking, swap out half the butter or oil in the recipe with applesauce, and cut back on the sugar, making up for it with extra cinnamon or vanilla extract. You can also eliminate or reduce high-calorie toppings and sides, like whipped cream, cheese, dip, and frosting.
• Engage all your senses—not just your taste sense. Instead of chowing down mindlessly, savor and prolong the experience. You can make snack time more special by setting an attractive table, lighting candles, playing soothing music, or enjoying your treat outdoors in a beautiful setting. Get the most pleasure—and the most relaxation—out of your treat by cutting it into small pieces, taking time to smell what you are eating, and by chewing slowly and thoroughly.

 

Try not to think of certain foods as "off limits"

When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Instead of denying yourself the unhealthy foods you love, simply eat them less often. 

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Fruits and vegetables to eat in moderation

Fruits and vegetables of all colors, shapes, and sizes are major players in a healthy diet, but you still need to watch out for the following potential diet busters.

• Veggies that have been breaded or fried or doused in heavy sauces are no longer low-calorie, so tread with caution. Opt for healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.
• Salads are guilt-free—unless you drench them in high-fat dressing and toppings. By all means, add some nuts or cheese, but don’t overdo it. As for dressing, a little fat is healthy (try a vinaigrette made with olive oil), but again, moderation is key.
• Dried Fruit. Be careful when it comes to dried fruit, which is high in calories and, often, in added sugar. You can eat a whole lot more fresh fruit for the same number of calories. If you do choose to snack on dried fruit, keep your serving size small.
• Fruit Juice. There’s nothing wrong with enjoying a glass of juice every now and again. But remember that the calories quickly add up, without doing much to make you feel full. Also make sure that your drink of choice is made from 100% fruit juice and contains no added sugar.

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Healthy dieting and weight loss tip 4: Fill up with fruit, veggies, and fiber

To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. The key is to add the types of food that can keep you feeling satisfied and full, without packing on the pounds. 

Fiber: the secret to feeling satisfied while losing weight

If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fiber. High-fiber foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fiber foods also take a long time to digest, which means you’ll feel full longer. There’s nothing magic about it, but the weight-loss results may seem like it. 
High-fiber heavyweights include:

• Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.
• Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish of their own.
• Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, bran muffins, or air-popped popcorn.

Focus on fruits and veggies

Counting calories and measuring portion sizes can quickly become tedious, but you don’t need an accounting degree to enjoy produce. When it comes to fruit and vegetables, it’s generally safe to eat as much as you want, whenever you want. No measuring cups or calorie tables required.
The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.

• Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.
• Replace one of the eggs and some of the cheese in your omelet or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers.
• Swap out some of the meat and cheese in your sandwich with healthier veggie choices likelettuce, tomatoes, sprouts, cucumbers, and avocado.
• Instead of a high-calorie snack, like chips and dip, try baby carrots with hummus, a sliced apple, or the old-favorite: celery with peanut butter (just don’t overdo it on the peanut butter).
• Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.
• Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.

Don’t love vegetables? You’re probably not preparing them right. Veggies can be delicious and full of flavor when you dress them with herbs and spices or a little olive oil or cheese.

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Healthy dieting and weight loss tip 3: Tune in when you eat

We live in a fast-paced world where eating has become mindless. We eat on the run, at our desk while we’re working, and in front of the TV screen. The result is that we consume much more than we need, often without realizing it or truly enjoying what we’re eating. 
Counter this tendency by practicing “mindful” eating: pay attention to what you eat, savor each bite, and choose foods that are both nourishing and enjoyable. Mindful eating will help you lose weight and maintain your results.

Mindful eating weight loss tips

• Pay attention while you’re eating. Be aware of your environment. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes and feels in your mouth.
• Avoid distractions while eating. Try not to eat while working, watching TV, reading, looking at your phone, using your computer, or driving. It’s too easy to mindlessly overeat.
• Chew your food thoroughly. Try chewing each bite 30 times before swallowing. You’ll prolong the experience and give yourself more time to enjoy each bite.
• Try mixing things up to force yourself to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
• Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough. Avoid the temptation to clean your plate. Yes, there are children starving in Africa, but your weight gain won’t help them.

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