There are certain tricks you can use to change your food environment (think: your kitchen, pantry and desk) and set yourself up for weight-loss success. Research shows our behavior is directly influenced by what our eyes perceive, even when we know better. Using smaller plates can help you eat less without even realizing it. So, for example, you’ll serve—and eat—less of your meal on a 7-inch plate than a 9-inch plate because it looks more satisfying. Choosing a 1-cup dessert or cereal bowl instead of a soup bowl, and a 6-ounce wineglass rather than a goblet, should also help you feel more satisfied. It may seem counterintuitive, but big silverware may help too. A University of Utah study found that when people took bigger bites (using a fork that was 20 percent larger than a regular restaurant fork) they ate less overall.
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You’re reaching for healthy foods like fruits, vegetables, whole grains and lean proteins, but that doesn’t give you license to eat as much as you want. The calories can really add up, so watch your portions. A 1-teaspoon pour of olive oil is 40 calories, while 1 tablespoon is 120 calories. 3 ounces of chicken breast is 100 calories, but most breasts at the store are upwards of 8-10 ounces, so you could easily be consuming an extra 150-250 calories. One-third cup of oatmeal has 100 calories, but a half cup has 150. One ounce of almonds has 165 calories; 2 ounces, 330 calories. Those differences may be small individually, but together can add up quickly. And while putting everything into measuring cups can get old, it will get easier to eyeball portion sizes as you go along....read full post »
Craving something sweet—or salty—but think you can’t have it if you are trying to lose weight? Actually, having a small treat every day may help you stick to your diet. Research in the Journal of the American Dietetic Association found that a small daily treat didn’t sabotage weight-loss efforts. Some under-150-calorie snacks to try: a 16-oz. skim latte, two squares of dark chocolate, ½ cup (non-premium) ice cream or 4 cups of air-popped popcorn.
Pictured Recipe: Chocolate Nut Bark
Today’s Editor’s Tip:
In one 2010 study, people who drank two cups of water before meals lost more weight than those who didn’t. Plus, drinking water can help edge out calories from calorie-laden beverages like juice, soda and even sweetened tea or coffee.
Find out how much water you should drink each day.
Today’s Editor’s Tip:
Breana Lai, M.P.H., R.D., Associate Food Editor
“I had no problem drinking water at home, but sometimes struggled to stay hydrated at work. That’s...
There’s a reason they call it beauty sleep. Being sleep-deprived can affect your emotional well-being, your skin and your weight! Without enough sleep, you’re more likely to eat extra calories and reach for high-calorie food choices. Learn more about the sleep and weight connection here. Most adults need around 8 hours of sleep a night. Two things that can help you fall asleep faster: less screen time before bed and these 9 foods.
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