If you've ever tried to lose weight (and who hasn't), you've got to be mindful of whose advice you take. Your colleague says you need to cut out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your Facebook friend swears she'll be in swimsuit shape by March if she only eats once a day. Your husband, well, he sneezes and the weight seems to fall off.
But do any of these tips really work? To help you shed those extra pounds--and keep them off--without starving yourself, ditching your social life, or eating only at odd times of the day, we talked to experienced nutritionists for real-world advice you can actually live with, day in and day out. We'll tell you how to focus on the delicious foods you can add to your diet, why you should be eating more often (yes!), the fat loss benefits of more sleep, and how even taking a few deep breaths can put you on a successful path to weight loss. Here, the 15 best diet tips of all time. Say buh-bye to hunger and hello skinny jeans.
MORE: 52 Ways To Lose A Pound A Week! 1. Never get too hungryYou make poor decisions when your judgment is compromised. Hunger is a primal urge that's difficult to deny. When you're famished, it's hard to hold off until you can find healthy food. As a result, you end up eating anything that's not nailed down, and typically, regretting it. Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right. Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins. Don't skip meals or skimp on them, either. Here,
6 portable, protein-packed snacks that fill you up!--Elizabeth Ward, RD, author of MyPlate for Moms, How to Feed Yourself & Your Family Better
2. Be honest about your daily calorie allowanceEveryone has a calorie budget, whether you're trying to maintain your weight or lose a few pounds. I've found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control. The 2010 Dietary Guidelines for Americans provide suggested daily calorie intakes based on gender, age, and physical activity level. When you know your calorie budget, then you can plan on how many servings of fruits, vegetables, whole grains, low-fat dairy, and other protein sources to include every day.
--Elizabeth Ward
PLUS: 8 Things You Didn't Know About Calories
3. Use the red, orange and green ruleAt each meal include one food that is any of these colors. By focusing on these foods, you'll be sure to get some produce on your plate and won't have space on your plate for higher-calorie fare.
--Lyssie Lakatos, RD, and Tammy Lakatos Shames, RD, authors of The Secret To Skinny: How Salt Makes You Fat
4. Eat one less biteDoing this at every meal could save about 75 calories a day which equates to nearly an 8-pound weight loss in one year!
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-Lyssie Lakatos and Tammy Lakatos Shames 5. Be a heavy drinkerWater is essential for keeping the body hydrated and we're actually more likely to retain "water weight" by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so you'll feel fuller while taking in less calories.
--Lyssie Lakatos and Tammy Lakatos Shames
6. Kick the salt habitSalt is a big contributor to weight gain and often a reason why the numbers on the scale aren't going down. The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You'll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.
--Lyssie Lakatos and Tammy Lakatos Shames
7. Spice up your foodAdding hot spices to your meals can help curb hunger, according to a study in the
British Journal of Nutrition. Need another reason to add some heat? Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins. A full belly and a good mood? Pass the hot sauce!
-Christine Avanti, CN, author of Skinny Chicks Eat Real Food
TRY THESE: 18 Foods That Boost Your Metabolism
8. Don't think diet soda will help you lose weightA University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body's natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it's eating sugar, and you crave more.
