Just by making small changes you can get in control of your eating and lose weight. The 28 tips we’re sharing with you were used by members of the LIVESTRONG.COM team to achieve and maintain their goal weight. Believe it or not, these minor tweaks and adjustments to your lifestyle can add up to big calorie savings and can help you reach your goals too. Ready to start enjoying healthy eating?
Here are 28 practical tips that can help you lose weight and even save you some money.
1.Out of Sight, Out of Mind
Don’t “hide” the fruit and vegetables in the bottom crisper drawers of your refrigerator. You may forget about them when it’s time for a snack. Always keep fresh fruit visible and at the ready -- in a fruit bowl on the kitchen table, on top of your desk or cut up and portioned out in containers in your refrigerator. For fruits, consider apple slices, orange slices and grapes portioned into baggies or small containers for grab-and-go convenience. Don’t forget about your veggies! Cut a red or green pepper into slices or cut carrots and celery into handy sticks and portion them all into containers in the refrigerator. This way, when you’re hungry you’re more likely to reach for a healthy snack.
2. Always Include Protein
Make sure you eat some protein with every meal -- it’s the most satiating nutrient. If you eat oatmeal for breakfast, be sure to add some protein to it to make it more balanced and filling. A tablespoon of natural peanut butter or a scoop of protein powder will do the trick.
3. Be Prepared
Planning ahead and being prepared is most important when you’re working on eating healthy foods in the correct portions. Deciding your weekly menu and shopping in advance will arm you for success. Prepare your meals and snacks for the week on Sunday, and portion them out in your refrigerator in containers. You can hard-boil six or seven eggs and keep them in the refrigerator for breakfasts or snacks. Or cook up a large batch of steel-cut long-cooking oats (since this variety contains the most nutrients) on Sunday, and measure it into single-portion sizes in bowls covered with plastic wrap in your refrigerator. You can reheat these in one minute in the microwave each morning before work. You can also grill up a bunch of chicken breast, tofu or fish and portion it along with steamed asparagus, broccoli or green beans into containers for lunches, dinners and snacks.
4. Portion Control Is in Your Hands
Don’t want to measure everything? All it takes is one hand to make sure you are eating the correct portions. When planning or creating any meal, portion out a palm-size amount of meat, tofu or other protein; at least two handfuls of vegetables; no more than one handful of fruit; and a thumb-size portion of fats.
5. Know Your ANDI Scores
Eat foods (fruits and vegetables) with high Aggregate Nutrient Density Index (ANDI) scores. The five most nutrient-dense veggies are kale, watercress, collard greens, bok choy and spinach. The five most nutrient-dense fruits are strawberries, blackberries, plums, raspberries and blueberries. When you eat foods that are highest in nutrients, you are putting the highest quality “fuel” into your body.
Here are 28 practical tips that can help you lose weight and even save you some money.
1.Out of Sight, Out of Mind
Don’t “hide” the fruit and vegetables in the bottom crisper drawers of your refrigerator. You may forget about them when it’s time for a snack. Always keep fresh fruit visible and at the ready -- in a fruit bowl on the kitchen table, on top of your desk or cut up and portioned out in containers in your refrigerator. For fruits, consider apple slices, orange slices and grapes portioned into baggies or small containers for grab-and-go convenience. Don’t forget about your veggies! Cut a red or green pepper into slices or cut carrots and celery into handy sticks and portion them all into containers in the refrigerator. This way, when you’re hungry you’re more likely to reach for a healthy snack.
2. Always Include Protein
Make sure you eat some protein with every meal -- it’s the most satiating nutrient. If you eat oatmeal for breakfast, be sure to add some protein to it to make it more balanced and filling. A tablespoon of natural peanut butter or a scoop of protein powder will do the trick.
3. Be Prepared
Planning ahead and being prepared is most important when you’re working on eating healthy foods in the correct portions. Deciding your weekly menu and shopping in advance will arm you for success. Prepare your meals and snacks for the week on Sunday, and portion them out in your refrigerator in containers. You can hard-boil six or seven eggs and keep them in the refrigerator for breakfasts or snacks. Or cook up a large batch of steel-cut long-cooking oats (since this variety contains the most nutrients) on Sunday, and measure it into single-portion sizes in bowls covered with plastic wrap in your refrigerator. You can reheat these in one minute in the microwave each morning before work. You can also grill up a bunch of chicken breast, tofu or fish and portion it along with steamed asparagus, broccoli or green beans into containers for lunches, dinners and snacks.
4. Portion Control Is in Your Hands
Don’t want to measure everything? All it takes is one hand to make sure you are eating the correct portions. When planning or creating any meal, portion out a palm-size amount of meat, tofu or other protein; at least two handfuls of vegetables; no more than one handful of fruit; and a thumb-size portion of fats.
5. Know Your ANDI Scores
Eat foods (fruits and vegetables) with high Aggregate Nutrient Density Index (ANDI) scores. The five most nutrient-dense veggies are kale, watercress, collard greens, bok choy and spinach. The five most nutrient-dense fruits are strawberries, blackberries, plums, raspberries and blueberries. When you eat foods that are highest in nutrients, you are putting the highest quality “fuel” into your body.
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