Trying to lose weight? It starts in the kitchen. Making small changes to your diet will help you see results without feeling deprived. We've got 31 tips from nutritionist Julie Upton, RD, of Appetite For Health that will revamp your eating habits and get you on the right track. Read on and remember to pin or print your favorites, so you can eat healthier and feel better in no time at all.
This advice may sound extreme, but it's actually very doable. For example, if you weigh 150 pounds, aim for 75 fluid ounces (or just under nine and a half cups of water) a day. Try these healthy water additions like lemon and mint that can amp up the flavor of your cup and double its detox power.
Keep junk foods in opaque containers or in the back of your fridge so you're not tempted to dig in. Be sure to cut up fruits and veggies for easy snacking instead.
Eyeballing just doesn't work if you're trying to keep portions in check. Instead use measuring cups so you know exactly how many servings you're eating.
When planning meals, think of plant-based foods first — from the ground up. That means your meals should always have a vegetable or a fruit plus a whole grain such as quinoa, barley, whole-wheat pasta, or oats. Then you can add in lean proteins and extras. When you build meals this way, it ensures the right balance and variety in your daily diet.
Reduce the amount of refined sugars in your treats by sweetening naturally with fresh fruit puree. Almost anything works: bananas, apples, pears, dates, figs, or even grapes. Just note that if a recipe calls for a liquid as well, reduce it by one-quarter when using fresh fruit puree, as the fruit will add moisture to the recipe.
Because many products overstate "whole grain" claims, your best bet is to find out for yourself. Harvard School of Public Health researchers recommend choosing whole grain foods that have one gram of fiber per every 10 grams of carbohydrates; not only is this the correct ratio for whole grain foods, but these products tend to be the healthiest choices and have fewer added sugars as well.
One of the easiest ways to lose weight is to clear out the junk food that's lurking in your kitchen cupboards, fridge, and freezer. Once you've gotten rid of unhealthy foods in your cupboards, replace them with lots of wholesome options — fruits, veggies, whole grains, and lean proteins — so you won't feel deprived. Here are 10 foods you should always have in your fridge and healthy pantry staples everyone should have in their kitchen.
If you use a scale, this trick may just keep you motivated. Fridays are a great day to weigh yourself because it's generally when you weigh less, and it can also help you stay on track over the weekend.
Because meals prepared away from home have more calories, fat, and sodium compared to home-cooked meals, eating out just once per day can equal several pounds gained in a year. You can trim 134 calories from each meal if you make it at home instead of eating out or getting takeout. Try it yourself: here are all of our delicious and diverse healthy recipes in one place.
If you aren't careful, you could be ordering appetizers that clock in at more than 800 calories when dining out. What to do instead if you're famished and can't wait for your entrée? Skip the appetizers section altogether, and opt for a side dish or a soup instead, which average around 250 calories. Go for healthy, produce-filled sides and broth-based soups to save big on calories.
Before you reach for that bag of chips, take a moment to remember this convenient acronym — WAIT, or "What am I thinking?" Reflect on why you're craving the treat: if you're hungry, try something that calms cravings (like these healthy desserts), or indulge in your favorite treat mindfully. If your cravings are more due to emotional reasons like anxiety, stress, boredom, or loneliness, taking a minute to acknowledge that you're eating emotionally can help you make a smart decision. Read more on how to stop emotional eating here.
If you're trying to lose weight and constantly skipping out on a good night's rest, listen up: your nighttime habits may be why you can't make the scale budge. Studies have shown that people who are sleep deprived tend to crave higher-fat, greasier, and sugary comfort foods like ice cream and salty snacks. Want to have more energy, feel better, and possibly weigh less? Try to get at least seven to nine hours of sleep a night.
If you always find yourself reaching for refined carbs, this is one nutritional challenge you need to try: for one entire day, make sure all of the grains you eat are whole grains, like whole-wheat bread, brown rice, and oats, which provide more antioxidants and beneficial fiber while containing less added sugars, sodium, or trans fats than their refined counterparts.
Salads help you slim down by encouraging you to eat more veggies, but they're not always a "skinny" choice — thanks to high-calorie toppings. A simple green salad that you thought was low in calories can quickly turn into a meal that's well over 600. Keep counts low by loading up on raw veggies and adding vinegar or fresh-squeezed lemon juice instead of creamy dressing.
Adding some spice to your meals can help suppress your appetite and give a modest boost to your metabolism. Order your curry a little spicier than usual, or add just a few drops of hot sauce to your morning eggs, bowl of soup, or a favorite dip like hummus or guacamole.
You may think that an all-juice diet can "reset" your body and help you feel healthier, but that may not always be the case. Researchers at the Harvard School of Public Health found that adults eating the most fruit — especially berries, apples, and grapes — reduced their risk for type 2 diabetes by up to 26 percent, while drinking fruit juice was linked to increased risk of diabetes. Liquid calories can cause a more rapid rise in blood sugar and insulin than foods of similar nutritional value.
Setting the stage for your meal is very important, so sit down and make sure you have proper utensils. Once you're ready to chow down, take a bite of your food, and then put your utensil down as you start to savor what you're eating. Focus on the aroma, the texture, and the flavors. Slowing down to experience food forces you to get in touch with your hunger and keeps you satisfied longer.
Cut the amount of nuts and cheese in your favorite meals by 25 percent by simply toasting nuts and grating cheese. Toasting nuts ups flavor, and grating cheese better disperses that cheesy goodness throughout a dish, resulting in less used overall. Try this technique the next time you are topping a salad with nuts, or a cheesy pasta dish is on the menu.
This weekend, make it your mission to plan most of your meals and snacks for the next week. You can do your major shopping whenever you have a free moment on the weekend and then prep anything you need for your healthy recipes. Not sure what to buy? We've got you covered — check out our healthy mix-and-match meal planner.
Here's a simple habit that can help you make the right choices at the grocery store: bring a list. Shopping without a plan can make you buy up to twice as much and make unhealthier choices than if you write down what you need. So the next time you make a grocery-store run, be sure to plan out meals beforehand and stick to your list.
If you're looking to lose weight or watch your sugar intake, opt for nondairy yogurt and milk labeled as "plain" or "original," which tend to be lower in sugar than other varieties available. For comparison, Stonyfield Organic plain yogurt only has 12 grams of sugar per serving, while the same amount of french vanilla yogurt has 30 grams — that's more than two times the sugar!
If you want something sweet on top of your oatmeal, yogurt, or latte, opt for cinnamon, vanilla extract, or almond extract. All provide the essence of sweetness but without any calories or actual sugar, and beyond adding a nice hint of spice, cinnamon also helps temper your blood sugar's responses to carbohydrate-containing foods.
Alcohol is one of the worst diet wreckers; not only is it high in empty calories, but it also stimulates your appetite, weakens your willpower, and lights up areas of your brain that make high-calorie foods seem more irresistible.
Have three go-to distracters for whenever a craving strikes, so you can get your mind off food and on something else. Have a great book at the ready on your ereader, have your iPod handy with your favorite songs, or take a peek at your favorite online shopping site. If you can distract yourself for 10 minutes, the craving often passes.
Using a standard muffin tin when making meatloaf, pasta, egg dishes, casseroles, side dishes, and desserts can help keep your portions in check and cut cooking time. Plus, you can make your meals ahead of time so you don't opt for something quick and unhealthy when you're hungry. Try it yourself: these muffin-tin recipes are perfectly portioned for weight-loss success.
When you feel overwhelmed by work, family, or a busy social calendar, it's too easy to skip out on the gym. Learn to plan workouts in advance, so you don't cheat on your healthy goals.
Try closing your kitchen after dinner and allow yourself only water or tea after you've finished your last meal, which should be at least two hours before bedtime. Making late-night snacking not even an option will prevent evening overeating. If you find that you're starving well after dinnertime, change your habits so you're eating enough calories during the day.
Try cutting up a sandwich, piece of banana bread, or bagel into quarters or slicing a piece of grilled chicken into several smaller pieces. It means taking more time to chew each individual bite and acts as a mind game that helps trick your brain into thinking you've eaten way more than you really have.
Eat your meals off smaller plates and bowls and you'll serve yourself about 10 percent less, which can add up to hundreds of calories less every day. Go for bowls that hold no more than one and a half cups and plates that are less than nine inches in diameter.
Even when you think you're hungry, you could be eating for the wrong reasons. Many people mistake dehydration for hunger, and others feel the urge when they're bored or coping with certain emotions. Use this hunger scale for the next few days to keep tabs on your physical hunger and how to eat an appropriate amount to satisfy. It'll help you realize certain patterns that can lead to weight-loss success.
