7 small but powerful diet habits

BARBnKS

1. Eat Breakfast Every Day
Research shows dieters are more successful at losing weight-and keeping it off-when they eat breakfast. If you don't already eat breakfast, start. If you are already a breakfast eater, try eating the same breakfast multiple days each week. Repeating the same meals can help you shed pounds, according to research. One of my morning favorites: a whole-wheat English muffin topped with 1 tablespoon of peanut butter and ½ sliced banana. This meal delivers a modest 278 calories, along with filling fiber and protein. It's also portable and ready in less than 5 minutes, so forget about using any "I don't have time for breakfast" excuses.
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2. Downsize Your Dish
Studies show that we eat less when we use smaller dinnerware. The theory is that our eyes get tricked into thinking we are eating more because our plate is full, making the food portions look bigger. The result: we are satisfied with less food. Try eating your meals on salad plates instead of larger dinner plates.
See: What to Eat for Dinner to Lose Weight
3. Trade Up Your Fork
It sounds counterintuitive, but research shows using a bigger fork and subsequently taking bigger bites can actually lead to eating less (apparently seeing yourself making a larger dent in the food on your plate can cue you to stop eating sooner). You'll increase the benefit by holding the fork with your nondominant hand to slow you down. Eating slower helps you consume fewer calories without you even realizing it.
4. Drink Lots of Water
You've probably heard it before but this is one diet-friendly adage that's tried and true, so start hydrating. Drinking 2 cups of water before eating a meal can help you lose weight. The water helps you feel full sooner, so you eat less and in turn weigh less.
5. Display Produce Proudly
You know the phrase "out of sight, out of mind"? Not what you want when it comes to eating more fruits and vegetables. Produce delivers lots of nutrients but not a lot of calories. Plus, it's packed with fiber, which helps fill you up. Don't shove your beautiful apples to the back of the produce drawer, or bury your carrots under your other groceries. Instead, bring the fruits and vegetables front and center in your refrigerator and out in your kitchen. Try keeping fruit like bananas and oranges on the counter in a fruit bowl where they'll be in plain sight. You'll also be more likely to reach for diet-friendly fruits and veggies if they're ready for easy snacking. In fact, when Google moved their fruit bowl to the front of the cafeteria, employees' fruit consumption increased by two thirds in just one month. Wash and slice celery, peppers and other delicious produce, and then pack them in baggies so you can easily grab them for a quick-and healthy-treat.
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6. Snack on Yogurt
Yogurt was recently identified as a top weight-loss-promoting food by Harvard University. It's high in protein, which, gram for gram, helps fill you up more than carbs. Stick to plain, low-fat or nonfat yogurt for a healthy snack, without extra sugar or saturated fat. Another diet bonus? The probiotics in yogurt may help you burn fat. In one study, researchers gave overweight, but otherwise healthy, adults about ½ cup of yogurt at dinner every night for six weeks. Some ate yogurt supplemented with an added dose of probiotics (either Lactobacillus fermentum or L. amylovorus), while others got regular yogurt (which has a lower probiotic content ). Though none of the subjects lost weight, those consuming the probiotic-enriched yogurt lost 3 to 4 percent of their body fat, compared to just 1 percent body fat lost in the other group. To ensure your yogurt delivers a decent amount of probiotics, look for one that carries the "Live & Active Cultures" seal.
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7. Enjoy a Small Treat
Don't banish all your favorite foods. Doing so may lead to failure. A drastically limited diet is not sustainable, and feeling deprived may eventually cause you to overeat. Savoring a small treat daily really won't sabotage your weight-loss efforts, according to research. Keep the treats small-aim for about 150 calories or less. Try savoring two squares of dark chocolate, a ½ cup of ice cream or one 5-oz. glass of wine. This is one habit most of us can stick with for the long haul.

samamps88

Research also shows that not eating breakfast can increase weightloss.
Other research shows that eating a higher carb breakfast can lead to over eating and a high protein breakfast is much better if you are going to eat breakfast.
Research shows that protein increases cancer.
Research shows that protein can help combat ageing

So research shows us a hell of a lot of Contradictory evidence depending on what you want to believe.

Remember what works for one wont necessarily work for another!

socioseguro

Hi

Thanks for sharing.

These are sensible suggestions. I am unsure about "fork size increase" but other yes.

Good luck in your healthy journey

megsmom2

Thanks for posting! Not all these things will help everyone, but never hurts to try something to give yourself a little edge. I like the one about produce...if its on the shelf in the fridge or in a bowl on the counter, I'm more likely to grab that than if its in the produce drawer out of sight.

Holly_Roman_Empire

I know you probably put this out here to be helpful, but these won't work for everybody. Good tips for some will be bad tips for others.

diannethegeek

[citation needed]

http://www.eatingwell.com/diet_health/weight_loss_diet_plans/diet_exercise_tips/7_small_but_powerful_diet_habits_that_add_up_t