This goes against many of the dieting tactics, but those tactics truly don't work well for people in the long term. I generally recommend eating every four hours. Work to move the range down, not the exact number. When you switch the portions of grains and vegetables on your plate, you'll see a difference. The only caveat: Potatoes, corn, and peas are starchy vegetables , so they go in the grains category. If you regularly have a sip of something sweet, consider this: Research has shown that reducing intake of sugar-sweetened beverages can result in meaningful weight loss, even if it's the only change you make.
Replacing a ounce soda with sparkling water every day would save more than 20, calories over a few months, which could translate into more than five pounds of weight loss! Snack on kale , lettuce, carrots, or green beans. And finally: Skip the butter and oil, but do add herbs or garlic for a great taste. Instead of chips and cookies, keep convenient and easy-to-prepare items at close reach.
Such items include nuts and seeds, precut fruit and vegetables, string cheese, edamame , eggs , salmon, and yogurt. This doesn't mean you can't have treats.
Fat Burning Ideas
Just buy yourself one serving to enjoy at a time. Using smaller plates, bowls, and cups will reduce the amount of food you can serve yourself, while at the same time allow you to fill your dish up and keep you from feeling deprived. For example, an observational study showed that people who used a 9-inch plate versus a or inch plate ate up to 22 percent less!
A great starting point for mostly sedentary people is to get a step counter and see how much you walk on a normal day. Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10, steps per day. According to one study, those who munch on a cup of the air-popped treat are significantly more satisfied than their chip-loving friends.
Popcorn is a whole grain, fiber-filled snack. A single serving of potato chips for a typical 1-oz small bag is a dense calories, while the same amount of popcorn air-popped is only , meaning you can feel full and slim down with every delicious bite. Healthy choices for protein include eggs, yogurt, and nuts or nut butters. Pair protein with a high-fiber food like a high-fiber cereal or fruit. By subscribing you agree to the Terms of Use and Privacy Policy.
Health Topics. Health Tools. Last Updated: January 17, This simple tip works in two ways. Thirst can mask itself as hunger, causing you to eat more. And water makes you feel fuller, causing you to eat less during a meal. Total Time: 30 minutes Serves: 8 Nutrition: calories, 13 g fat 6. This recipe relies on canned beans and a combination of frozen and no-chop veggies which keeps prep time to a quick minutes.
And after minutes in the oven, this fiber and protein-rich one-dish wonder is ready to make its dinner table debut. Get the recipe from Savory Simple. Total Time: 35 minutes Serves: 4 Nutrition: calories, It may arrive at your front door in just 30 minutes flat, but if Chinese takeout is part of your weekly dinner lineup, it's likely making it very difficult to shed unwanted pounds.
Don't believe it? Consider this: An order of sesame chicken from P. F Chang's will cost you calories and an entire day's worth of blood pressure—spiking sodium. The solution?
This homemade version, on the other hand, has a fraction of the calories and salt and can get on your kitchen table just as quickly. Get the recipe from How Sweet Eats. Total Time: 20 minutes Serves: 6 Nutrition: calories, 14 g fat 1.
85 Weight Loss Tips That'll Help You Slim Down
Move over, sriracha, a new saucy condiment is bringing the heat to light dinners. Harissa , a paste made with hot chili peppers, garlic, and smoky spices, joins forces with citrus fruits and onions to create this unique—yet easy to make—salmon dish. To round out your meal, serve your fish with a side of roasted broccoli. The green cruciferous veggie contains a potent phytonutrient called sulforaphane that increase testosterone and fights off fat storage. It may be more costly, but it's worth it to buy wild salmon instead of the farmed variety. Not only is wild salmon leaner than farmed because it's not plumped up on fishmeal and feed that's been pumped with hydrolyzed chicken feathers, but it's also proven to be significantly lower in cancer-linked industrial chemicals called PCBs.
Other chemicals found in farmed fish include dioxins from herbicides, the most famous being Agent Orange. Get the recipe from Sweet Phi. Total Time: 40 minutes Serves: 5 Nutrition: calories, Low-cal, high-protein pasta?
Sheet-Pan Italian Pork Chops
Not only possible, it's delicious. Better yet: You'll sidestep overloaded sodium and fat counts found in most pre- and semi-homemade pasta dishes. Get the recipe from Gimme Some Oven. Want to lose weight without going hungry? Wild salmon is a must-have.
Not only is it rich in omega-3s, healthy fats that stave off metabolism-slowing inflammation, but it's also a great source of protein, a nutrient that increases post-meal calorie burn by as much as 35 percent! Thankfully, it doesn't take a lot of work to transform a raw fillet into a filling, delicious meal, and this recipe by The Healthy Maven proves just that.
We love that it goes from the oven to your dinner table in just minutes flat. Get the recipe from The Healthy Maven.
1. Slow Cooker Seafood Ramen
Total Time: 30 minutes Serves: 6 Nutrition: calories, Yes, you read that correctly, we're telling you to eat potatoes for weight loss. The reason: An Australian study that measured the satiety index of 38 popular foods found that white spuds were not only more filling and satisfying than things like cookies and cake no surprise there , they also ranked better than healthy picks like brown rice and oatmeal.
As a result, research participants ate less on the days they consumed them.
Add this healthy meal to your weekly rotation and it may just be easier for you to say no to dessert. Get the recipe from Chelsea's Messy Apron. Total Time: 15 minutes Serves: 4 Nutrition: calories, 6. A chili recipe that comes together in just 15 minutes? It may sound too good to be true, but it's not! The secret behind the speed? Pre-cooked chicken—it cuts the cooking time in half. To keep the calorie and fat counts reasonable, steer clear of the sour cream and crumbled tortilla chips.
Instead, top off your bowl with some avocado and fresh cilantro. Total Time: 12 minutes Serves: 4 Nutrition: calories, There's so much to love about stir-frys. They don't take any special skills or crazy ingredients and they're really quick to throw together.
This vegan recipe, packed with vitamin-rich veggies, gets the bulk of its flavor from its peanut sauce, which calls for just five easy-to-find ingredients. Get the recipe from One Ingredient Chef. For a set-it-and-forget-it weekend dinner, try this crockpot quinoa recipe. The ancient grain is naturally gluten free, filled with fiber, and is a complete source of vegan protein, meaning it contains all nine essential amino acids that the body cannot create on its own. Its primary downside? It's kind of "meh" tasting when eaten solo.
That's why we love this recipe. The addition of garlic, lemon, herbs, chicken and veggies transform a somewhat-boring grain dish into a meal that's not only healthy, but hard to put down.
Total Time: 20 minutes Serves: 6 Nutrition: calories, 18 g fat 7.