Eat In More Often


These days‚ most of us are eating more meals away from home than we ever have before. But eating out—whether it’s in a restaurant or at a fast-food joint—can pile on the calories‚ Moore says. “Truth is‚ when you eat away from home you lose some control over the content of the food‚” she says. “Food in restaurants is usually served in very large portions with added fat‚ sugar‚ salt‚ and excess calories.” Do what you can to cook or prepare


your own meals. Take time to pack a meal if you’re going to be on the road. If you do it yourself‚ you’ll have greater control.


Nix the Grazing


It’s tempting to grab a handful of candy at the office or enjoy a sampling of the foods you’re cooking. But those thoughtless nibbles that seem so small can add up quickly. “It’s not always just the big meals and heaping portions that get us into trouble‚” says Bonnie Taub-Dix‚ RD‚ a weight loss expert in New York City and author of Read it Before You Eat It (Plume‚ 2010). “It’s also about the little things we eat that add up over time.”


Don’t Load Up on Health Foods


Just because a food is healthy doesn’t mean it’s low in calories. In fact‚ some so-called healthy foods can be calorie-dense. “Even the healthy food we eat is too much if it’s more than your body needs‚” Taub-Dix says. “For instance‚ when you look at that dinner‚ ask yourself‚ ‘Can I eat a little less fish? Can I use less oil when I’m cooking those vegetables?’”


Start Small


The eyes are often bigger than the stomach when you’re hungry. So‚ Moore says‚ it’s always best to start with a small plate of


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food. Wait 20 minutes after you finish eating‚ then fill up on vegetables when you get a second helping.


Eat Foods that Fill You Up


Try to eat snacks that incorporate all three major nutrients—carbs‚ proteins‚ and fat— which together‚ will help you feel full. Resist the urge to load up on sugary snacks or foods that won’t keep you satiated. “You’ll wind up with more calories without feeling satisfied‚” Taub-Dix says. One of her favorites: A slice of whole grain toast with almond butter and raspberry jam. “It’s way more satisfying than cookies‚ which are not satiating and also come with guilt as a side dish.”


Drink Lots of Water


If you’re loading up on fruits and veggies‚ you’re probably getting lots of fiber‚ which is a good thing for many reasons. Fiber has been shown to lower cholesterol‚ sustain healthy bowels‚ and stabilize blood sugar levels. But fiber without fluid can clog you up instead of moving things along‚ causing you to feel bloated and the scale to go up‚ Taub-Dix says. So make sure to drink plenty of water throughout the day and along with snacks and meals.


Eat to Live


Don’t eat because it’s time for a meal. Eat only what you need to fuel your activities. “When you wake up‚ have a small meal to energize your body for the day‚” Gerbstadt says. “Then‚ have a small meal before vigorous exercise and a small snack after any activity. The idea is to power your body for its actions‚ not to eat because the clock says it’s a certain time that you call lunch or dinner.”


Evgeny Karandaev/Shutterstock.com, Elena Schweitzer/Shutterstock.com, alejandro dans neergaard/Shutterstock.com


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