> --
>
> Experts share their top tips for weight loss success.
> By Kathleen M. Zelman, LD, RD, MPH
> WebMD Weight Loss Clinic-Feature
> Reviewed by Louise Chang, MD
> Everyone knows the keys to losing weight: Eat less and exercise more.
> Sounds
> simple enough, but in the context of real life and its demands, it can be
> anything but simple. So how do successful losers do it? To find out, WebMD
> asked experts across the country for their best diet tips.
>
> Here's what they said:
>
> Best Diet Tip No. 1: Drink plenty of water or other calorie-free
> beverages.
> People sometimes confuse thirst with hunger. So you can end up eating
> extra
> calories when an ice-cold glass of water is really what you need.
>
> "If you don't like plain water, try adding citrus or a splash of juice, or
> brew infused teas like mango or peach, which have lots of flavor but no
> calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic
> Association.
>
> Best Diet Tip No. 2: Think about what you can add to your diet, not what
> you
> should take away.
> Start by focusing on getting the recommended 5-9 servings of fruits and
> vegetables each day.
>
> "It sounds like a lot, but it is well worth it, because at the same time
> you
> are meeting your fiber goals and feeling more satisfied from the volume of
> food," says chef Laura Pansiero, RD.
>
> You're also less likely to overeat because fruits and vegetables displace
> fat in the diet. And that's not to mention the health benefits of fruits
> and
> vegetables. More than 200 studies have documented the disease-preventing
> qualities of phytochemicals found in produce, says Pansiero.
>
> Her suggestion for getting more: Work vegetables into meals instead of
> just
> serving them as sides on a plate.
>
> "I love to take seasonal vegetables and make stir-fries, frittatas,
> risotto,
> pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to
> buy
> a variety of vegetables and incorporate them into dishes."
>
> Best Diet Tip No. 3: Consider whether you're really hungry.
> Whenever you feel like eating, look for physical signs of hunger, suggests
> Michelle May, MD, author of Am I Really Hungry?
>
>  "Hunger is your body's way of telling you that you need fuel, so when a
> craving doesn't come from hunger, eating will never satisfy it," she says.
>
> When you're done eating, you should feel better -- not stuffed, bloated,
> or
> tired.
>
> "Your stomach is only the size of your fist, so it takes just a handful of
> food to fill it comfortably," says Mays.
>
> Keeping your portions reasonable will help you get more in touch with your
> feelings of hunger and fullness.
>
> Best Diet Tip No. 4: Be choosy about nighttime snacks.
> Mindless eating occurs most frequently after dinner, when you finally sit
> down and relax.
>
> "Sitting down with a bag of chips or cookies in front of the television is
> an example of eating amnesia, where you mindlessly eat without being
> hungry,
> but out of habit," says American Dietetic Association spokesperson Malena
> Perdomo, RD.
>
> Either close down the kitchen after a certain hour, or allow yourself a
> low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop
> of
> low-fat ice cream.  Once you find that you're usually satisfied with the
> low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

> Best Diet Tip No. 5: Enjoy your favorite foods.
> "I think putting your favorite foods off limits leads to weight gain
> because
> it triggers 'rebound' overeating," says Sass.
>
> Instead of cutting out your favorite foods altogether, be a slim shopper.
> Buy one fresh bakery cookie instead of a box, or a small portion of candy
> from the bulk bins instead of a whole bag.

> "You can enjoy your favorite foods, but you must do so in moderation,"
> says
> Sass
>
> Best Diet Tip No. 6: Enjoy your treats away from home.
> When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy
> Appetite, suggests taking a walk to your local ice cream parlor or
> planning
> a family outing.
>
> "By making it into an adventure, you don't have to worry about the
> temptation of having treats in the house, and it is a fun and pleasurable
> way to make it work when you are trying to lose weight," says Krieger.

> And for those times you just can't get out? Krieger stocks her kitchen
> with
> fresh fruit, which she thinks can be every bit as delicious as any other
> dessert.
>
> Best Diet Tip No. 7: Eat several mini-meals during the day.
> If you eat fewer calories than you burn, you will lose weight. But when
> you're hungry all the time, eating fewer calories can be challenging.
>
> "Studies show people who eat 4-5 meals or snacks per day are better able
> to
> control their appetite and weight," says obesity researcher Rebecca
> Reeves,
> DrPH, RD.

> She recommends dividing your daily calories into smaller meals or snacks
> and
> enjoying as many of them as you can early in the day -- dinner should be
> the
> last time you eat.
>
> Best Diet Tip No. 8: Eat protein at every meal.
> Protein is more satisfying than carbohydrates or fats, and thus may be the
> new secret weapon in weight control.

> "Diets higher in protein [and] moderate in carbs, along with a lifestyle
> of
> regular exercise, have an excellent potential to help weight loss," says
> University of Illinois protein researcher Donald Layman, PhD.

> Getting enough protein helps preserve muscle mass and encourages fat
> burning
> while keeping you feeling full. So be sure to include healthy protein
> sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

> Best Diet Tip No. 9: Spice it up.
> Add spices or chiles to your food for a flavor boost that can help you
> feel
> satisfied.
>
> "Food that is loaded with flavor will stimulate your taste buds and be
> more
> satisfying so you won't eat as much," says Perdomo.

> When you need something sweet, suck on a red-hot fireball candy for a
> long-lasting burst of sweetness with just a few calories.

> Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.
> Having ready-to-eat snacks and meals-in-minutes staples on hand sets you
> up
> for success. You'll be less likely to hit the drive-through or call in a
> pizza order if you can make a healthy meal in 5 or 10 minutes.
>
> Sass stocks her kitchen with:
>
>   a.. 94% fat-free microwave popcorn (20-25 calories per cup, and you can
> make it in two minutes or less)
>   b.. Frozen vegetables
>   c.. Bags of pre-washed greens
>   d.. Canned diced tomatoes
>   e.. Canned beans
>   f.. Whole-grain wraps or pitas
>   g.. Pre-cooked grilled chicken breasts
>   h.. A few containers of pre-cooked brown rice
> Within minutes, she can toss together a healthy medley.

> Best Diet Tip No. 11: Order children's portions at restaurants.
> "When you are eating out, order a child's pizza or a small sandwich as an
> easy way to trim calories and get your portions under control," suggest
> Perdomo.

> Another trick is to use smaller plates. This helps the portions look like
> more, and if your mind is satisfied, your stomach likely will be, too.

> Best Diet Tip No. 12: Eat foods in season.
> "If you don't love certain fruits or vegetables, it could be because you
> ate
> them out of season when they have little taste or flavor," says Pensiero.
> "When you eat seasonally, fruits and vegetables are more flavorful, at
> their
> best, and I promise you won't be disappointed."

> At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple
> fruit desserts, like naturally sweet strawberries topped with aged
> balsamic
> vinegar, or low-fat yogurt or fresh berries in a compote.
>
> Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.
> Simply by eating less pasta or bread and more veggies, you could lose a
> dress or pants size in a year.

>  "You can save from 100-200 calories if you reduce the portion of starch
> on
> your plate and increase the amount of vegetables," says Sass.
>
> Best Diet Tip No. 14: Use non-food alternatives to cope with stress.
> Sooner or later, you're going to be faced with a stressful situation.
> Instead of turning to food for comfort, be prepared with some non-food
> tactics that work for you.

> Sass suggests reading a few chapters in a novel, listening to music,
> writing
> in a journal, practicing meditative deep breathing, or looking at a photo
> album of loved ones.
>
> Best Diet Tip No. 15: Be physically active.

> Although it may seem counterintuitive, don't use exercise either to punish
> yourself for eating or to "earn" the right to eat more.
>
> "When you do, it sets up a negative thought pattern, which is why so many
> people say they hate to exercise," says Mays.
>
> Instead, focus on how great you feel, how much better you sleep and how
> much
> more energy you have when you exercise. Physical activity is good for you
> whether you are trying to lose weight or not, so keep it positive and
> build
> a lifelong habit.