When it comes from dieting, it’s a good idea to learn from the best. So we gathered wellness experts across the country for their best diet tips.
1. Drink Plenty of Cold Water: Kathleen M. Zelman, MPH, RD, LD, explains, ‘People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.’ Cynthia Sass, RD, a spokeswoman for the American Dietetic Association, adds, ‘If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavour but no calories.’
2. Add to Your Diet: Zelman instructs, ‘Start by focusing on getting the recommended five to nine servings of fruits and vegetables each day.’ According to chef Laura Pansiero, RD, ‘It sounds like a lot, but it is well worth it, because at the same time you are meeting your fibre goals and feeling more satisfied from the volume of food. I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches. It is so easy to buy a variety of vegetables and incorporate them into dishes.’
3. Consider Whether You’re Really Hungry: Michelle May, MD, author of Am I Hungry?, points out, ‘Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it. Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably.’
4. Be Choosy About Evening Snacks: American Dietetic Association spokesperson Malena Perdomo, RD, details, ‘Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit.’ Zelman recommends, ‘Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you’re usually satisfied with the low-cal snack, try a cup of zero-calorie tea.’
5. Enjoy Your Favourite Foods: Sass comments, ‘I think putting your favourite foods off limits leads to weight gain because it triggers “rebound” overeating. You can enjoy your favourite foods, but you must do so in moderation.’
6. Enjoy Your Treats Away From Home: Ellie Krieger, RD, host of Food Network’s Healthy Appetite, suggests taking a walk to your local ice cream parlour or planning a family outing the next time you fancy a treat. She explains, ‘By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight.’
7. Eat Lots of Mini Meals in a Day: Obesity researcher Rebecca Reeves, DrPH, RD, comments, ‘Studies show people who eat four to five meals or snacks per day are better able to control their appetite and weight.’
8. Eat Protein At Every Meal:University of Illinois protein researcher Donald Layman, PhD, argues, ‘Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss.’ Zelman adds, ‘Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control. Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yoghurt, cheese, nuts, or beans, at meals and snacks.’
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