Rate your plate. Make sure that at least half your plate is filled with colorful veggies at each meal. This will reduce your total calorie intake by about 30 percent per meal. If you were used to eating larger portions of meat and starches, more veggies instead will help you fill up more quickly due to produce’s high fiber.
Water yourself. Staying hydrated helps reduce overeating at mealtime, so try drinking an 8-ounce glass of water first. This added hydration will help you feel full and may reduce your overall calorie intake.
Slow down. Savor each bite and aim
to eat three-quarters of each meal. That will reduce your calories by about 25 percent
Track your intake. You may be eating more than you think. Log your food and beverages in a food journal. By jotting down details, you may identify meals or snacks that are higher in calories than you expected. Figure out options that will help you control your calorie
intake. Every little bit counts.
Limit salt. Look at your food labels, and try to stick to no more than 2,500 milligrams of salt a day. The average adult consumes between 4 and 5 grams per day. Too much salt can lead to water retention—and a higher weigh-in. Grab fewer processed foods and go for lower-sodium options.
Get moving. If you do the same workouts every day, change the time or intensity of your routine. Variety will help increase your metabolic rate, allowing your body to burn calories more efficiently.
If you are really struggling to lose the last
10 pounds—or get out of a rut—look closely at your food choices and/or activity level. Small adjustments can make a huge difference. Whatever changes you make, stay focused on your goal
and soon your hard work will pay off!
Dena McDowell, MS, RD, is a Registered Dietitian who
works in the fields of cancer care and community education. Look for her videos about food and nutrition in the Members
Area of www.tops.org.