Top 20 best Foods to lose weight

Looking for an easy way to lose a few pounds? We've got the program. It's simple, and it works. So get with it.

Many runners would like to lose a pound or 2. Maybe 5. Maybe more. Why? That's easy: to feel better, look better, improve their health, and run farther and faster. 

However, losing weight can be surprisingly difficult. In fact, national health surveys show Americans in general are getting fatter. Sure, regular runners should be ahead of the pack, but many are still losing the weight-gain war. 

What you need is a simple plan. Here it is, in just two parts: (1) Make a little more time to run; (2) Concentrate on a handful of dietary changes that, over the course of a year, can produce significant weight-loss results. 

Below we've listed 20 great diet changes that you'll find easy to achieve. Many of them will help you cut 100 calories or more from a single serving. Now do the math. Say you eat this particular food or meal three times a week. That's 100 x 3 x 52, or 15,600 calories saved in a year. Which comes to almost 5 pounds, since you'll lose one pound for every 3,500 calories cut from your food intake. 

Make another food substitution, and you're up to 10 pounds. Beyond that, the sky's the limit. Here's your meal-by-meal planner. Don't skip breakfast. A good breakfast is the most crucial part of any healthy weight-loss effort, as it revs up your energy level and metabolism for the full day. 

Homemade raisin bran
Description: Mix one cup of Total cereal, a packet of raisins, and 1 cup nonfat milk. This simple home recipe with 244 calories fortifies you with 100 percent of the Daily Value for most vitamins and minerals, boosts your protein intake by 12 grams, and gives you a sweet, natural fiber and sugar source.
You'll Save: 50 calories, 6 teaspoons of sugar, and 5 grams of fat compared with ready-to-serve raisin bran doused with a cup of 2-percent milk. 

Scrambled whites with greens
Description: This low-fat, scrambled-egg alternative provides 54 grams of high-quality dietary protein in just 255 calories. First, spray your frying pan with fat-free Pam. Then pour the equivalent of four servings of Eggology egg whites (or Second Nature or Egg Beaters egg whites) in a bowl and blend with 1/2 cup spinach and 1/2 cup mushrooms. Heat the pan until the Pam starts to bubble, pour in the eggs, and fry until the eggs are nearly dry.
You'll Save: 40 calories, 100 milligrams of cholesterol, and 13 grams of fat compared with two normal scrambled eggs. 

Balanced Diet Shake
Description: For something cool, tasty, and nutrient-filled in the morning, try a shake or smoothie. The Balanced Diet nutritional drink provides 180 calories with lots of complex carbohydrates, vitamins, and minerals in a naturally flavored French vanilla or chocolate royale. Each serving includes 5 grams of dietary fiber and 10 grams of soy, or 40 percent of the daily minimum now recommended by the American Heart Association.
You'll Save: 60 calories daily and nearly 6 grams of fat compared with many other similar drinks. 

Frozen fruit smoothie
Description: You can prepare your own personal antioxidant-filled fruit smoothie like the following one that runner Bruce Shapiro used to lose 30 pounds over the last few years. Combine and blend: one cup frozen, unsweetened blueberries; 1/2 banana; 1/4 cup wheat germ; and water.
You'll Save: 200 calories for each 2- to 3-cup serving, compared with many store-bought and canned smoothie beverages. 

Toasted plain Lender's Bagel with natural jam
Description: Sure, a frozen bagel can't match a fresh one, but it's easier to obtain for many people, and a little toasting brings it to near perfection. Just spread with your favorite natural jam.
You'll Save: Anywhere from 160 to 360 calories and more than 10 grams of fat compared with similar bagels bought at Dunkin' Donuts and other outlets where the bagels are spread with cream cheese.
Lunch is the second-most-important meal of the day in your weight-loss plan. It boosts your energy level and regulates your metabolism to keep you on an even keel. 

Boca Burger Grilled Vegetable burger
Description: This zesty, soy-based vegetarian alternative to the high-saturated-fat American BBQ staple contains hints of zucchini, red-bell pepper, garlic, onion, and even a couple of cheeses. It tastes great and provides a good dose of protein. Add some lettuce, tomato, ketchup, or your other favorite toppings, and you'll hardly notice the difference from the traditional burger.
You'll Save: Up to 180 calories and 19 grams of fat compared with a typically-grilled 3-ounce beef burger. 

Alvarado Street sprouted wheat tortilla
Description: It's easy to make your own delicious wrap and save hundreds of calories. With this tasty, organic, whole-wheat tortilla you'll have no trouble fixing a quick, hearty lunch. Boost your vitamin and mineral intake by loading on a handful of greens, shredded carrots, tomato, and peppers along with grilled chicken, lean meat, turkey, or a bean-based filler.
You'll Save: Anywhere from 50 calories and 5 grams of fat to much more if you customarily buy a commercial wrap drowning in mayo, oily toppings, or greasy chicken. 

Subway roast beef sub sandwich
Description: Can't live without meat? You don't have to. Meat is a great source of protein, iron, and several important minerals, and the Subway lean 6-inch roast beef sub contains just 264 calories and 4.5 grams of fat in a meal perfectly balanced with lettuce, tomato, and vegetables.
You'll Save: Nearly 100 calories and 12 grams of fat compared with a tuna salad sub, and more than 20 grams of fat compared with the classic meatball sub. 

Health Valley chili 
Description: The right soup is always a great part of your weight-loss arsenal. This can of fat-free chili is tasty, easy to prepare, and filled with healthy fiber.
You'll Save: 200 calories and 22 grams of fat compared with other prepared and restaurant chilis. 

Tossed salad with croutons instead of salad dressing.
Description: You know that green salads make an important contribution to your day's eating, but you've probably never thought of them as an expression of art and adventure. Here's your chance. Instead of drenching your salads in high-fat dressings, decorate them with croutons, beans, or fruit.
You'll Save: 100 calories and 28 grams of fat when you add 1 ounce of croutons and 1/2 cup of beans, peas, and raisins to your salad in place of 1 ounce of an oil-based dressing. You'll also increase your intake of iron, folic acid, Vitamin C, and fiber. 

Everybody has a snack attack at one time or another, and there's no reason to fight it. Research shows that those who snack when hungry eat less later and control their weight better. Just be sure you eat healthy, low-fat snacks such as the ones that follow. 

Frozen grapes, blueberries, and/or bananas
Description: Frozen cold sweet fruits are refreshing, satisfying, nutritious, and taste "smooth" or even creamy like many fat-filled desserts. They're easy to store in your freezer, whether store bought or picked-by-you-and-your-family and then frozen. Because of their texture, temperature, and consistency, they taste sweet, and alert your body to stop eating before you've overdone it.
You'll Save: 80 calories when you compare a whole 12-ounce bag of frozen blueberries to a small serving of TCBY frozen yogurt, and 200 calories and 14 grams of fat when you compare a frozen banana with a 1/2 cup of Ben and Jerry's. 

Dried papaya, mango, and/or dates
Description: For a sweet taste that mimics a piece of candy, try a dried-fruit snack. Raisins are the most popular, but these papayas, mangos, and dates will provide your daily dose of vitamin C, plus some vitamin A and iron. They require more chewing time than raisins, and will satisfy most people in a smaller quantity than raisins, which are easy to overeat.
You'll Save: 100 to 150 calories for 4 to 6 pieces when compared with a handful of raisins or other dense, sugary foods and candies. 

Glenny's Apple Cinnamon Low-Fat Soy Crisps
Description: Available in two-serving bags, these crunchy cinnamon treats will satisfy your sweet tooth while setting you back just 150 calories for 28 crisps. Also available in lightly salted and onion flavor, each bag contains 10 grams of soy protein (The American Heart Association recommends 25 to 50 grams of soy protein each day for heart health) plus 200 percent of your daily vitamin C need, 20 percent of your iron need, and 10 percent of your calcium need.
You'll Save: 150 calories and 15 grams of fat compared with graham-cracker snack treats.
A satisfying dinner will help you avoid a late-night pigout. The best dinners are high in complex carbohydrates, and low in fat. The carbohydrates will help you sleep better, and also fuel your morning workout. 

Spaghetti squash
Description: When prepared, the spaghetti squash actually resembles a plate of spaghetti, so you can add all your favorite sauces and toppings. Rich in fluids (about 92.3 percent water), carbohydrates, fiber, potassium, Vitamin C, and pantothenic acid (a B vitamin), spaghetti squash makes an ideal, low-calorie entre that's still filling. (Note: This is not, however, the best way to carbo-load for a marathon, or resupply your leg muscles after a hard workout. For that, you'll want a traditional plate of pasta, heavy on the spaghetti, and light on the sauces.)
You'll Save: 200 calories compared with 2 cups of wheat spaghetti. 

Papadini, hi-protein, pure-lentil bean pasta
Description: This delicious, wheat- and gluten-free pasta has a unique, appealing taste, and shouldn't trouble runners whose stomachs are sensitive to regular pastas. It also has 5 more grams of protein per serving than traditional pasta, and is richer in iron, folic acid, and other B-vitamins necessary for metabolizing carbohydrates, proteins, and fats for energy. When you prepare Papadini pasta as a vegetable primavera, tossed with peas, beans carrots, tomatoes, and corn, you get as much protein as a chicken or steak dinner without the excess fat, cholesterol, and calories.
You'll Save: 20 calories per 2-ounce serving compared with traditional wheat pastas. 

Idaho Supreme potato pasta
Description: Here's another wheat- and gluten-free alternative to the real McCoy. Potato-based pasta is a delightful, high-complex-carbohydrate, high-fiber wheat alternative. The Idaho Supreme pasta is made from organic potatoes to help preserve the Vitamin C, calcium, and iron necessary for strong, healthy running.
You'll Save: 20 calories per 2-ounce serving compared with traditional pastas. 

Advantage\10 pizza
Description: This delicious pizza alternative featuring grilled vegetables was designed by low-fat health guru Dean Ornish. You can practically eat the whole pie for the same number of calories you get from one or two slices at your local pizzeria.
You'll Save: 250 calories and more than 20 grams of fat compared with most restaurant or supermarket pizzas. 

Barbara's Mashed Potatoes
Description: They're not a full meal, of course, but these easy-to-prepare mashed potatoes in a box make a great, high-carbohydrate, low-fat "comfort" dish to go with your meal. Prepare them with nonfat milk, water, a little salt, and nonfat margarine.
You'll Save: 50 calories and 6 grams of fat compared with a 1-cup serving of traditional mashed potatoes.
It's normal and natural to want something sweet after dinner. Especially if you've been training hard. Since chocolate has recently been shown to contain powerful antioxidants, why not indulge a little? 

Haagen-Dazs chocolate sorbet
Description: Who ever thought Haagen-Dazs would make it into this article? But it does. This richly chocolate frozen treat manages to taste creamy without containing any fat at all. Sure, it's sugary, but at least you're getting some protein and fiber as well.
You'll Save: 100 calories and 15 grams of fat per serving compared with HD's chocolate fudge ice cream. 

Chocolate Dreams cookies
Description: A meringue-type version of the traditional chocolate chip cookie, this one lets you gobble down 5 cookies for under 30 calories and no fat. Bonus: You get two grams of protein as well.
You'll Save: At least 150 calories and 9 grams of fat compared with just 3 regular chocolate chip cookies.

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75 tips to lose weight ???

Weight-Loss Tips That Really Work

Diet fads come and go, but sensible slim-down ideas stand the test of time. Follow these—collected from our past 75 years—to drop pounds and keep them off for good.

The Golden Rules

1 | Don't skip meals. When you get too hungry, you're less likely to make healthy choices. October 2010

2 | Never go on a diet when you're under a lot of stress. April 1974

3 | Ideally, you should try to lose no more than 1 to 2½ pounds a week. January 1954

4 | A short bout of exercise each day is more effective than longer, less frequent periods. June 1939

5 | To lose weight for good, know that you can't go back to your old eating habits. You'll need to change your lifestyle. April 1974

6 | Eating too little can backfire. Never have less than 1,200 calories a day—or you may slow down your metabolism. April 2006

7 | Don't grocery-shop when you're hungry. You're likely to make high-fat, low-nutrient impulse purchases. January 1994

8 | For a fit and toned figure, dieting alone isn't enough. You also need to exercise. February 1979

9 | A slipup doesn't have to lead to an entire day of overeating. Resolve to make better choices at your next meal. December 2010

10 | Cut down, not out: Trim portions of food instead of removing entire categories (carbs, fats, etc.). January 1966

Smart Diet Steps

11 | Have breakfast. People who do so tend to eat fewer calories throughout the day. April 2007

12 | Pump up your protein intake early in the day. Protein is digested at a slower rate than simple carbs, so you'll feel full for longer. October 1966

13 | Eat slowly and savor each bite. You'll be satisfied with less food. January 1958

14 | If you have trouble controlling how much you eat of a favorite food, such as ice cream, do not bring it into your home. Eat it only in restaurants. April 1974

15 | Make lunch at home and bring it to work. It will probably be more nutritious and have fewer calories—not to mention cost less. June 1961

16 | Get enough sleep. You're more likely to give in to cravings when you're tired. January 1994

17 | Only eat when you're seated at the table. You'll do less unplanned nibbling. April 1974

18 | Keep your portions in control by never eating straight from the box or bag. June 2003

19 | Save some calories for snacks between meals. June 1961

20 | Hate to waste food? Instead of eating your children's leftovers, save that uneaten half-sandwich for the bird feeder. April 1982

21 | Drink a big glass of water at the start of every meal to help you feel full. January 1994

22 | End every meal with a large, filling glass of water, too. June 2003

23 | Keep a food journal. It holds you accountable. April 1967

24 | Use small plates. Research shows that you'll eat less because you'll think you ate more. March 2009

25 | Don't have a big lunch and a big dinner on the same day. If you overeat at one meal, cut back at the next. July 1982

26 | Don't think about what you can't eat. Focus on what you can eat more of: fruits, vegetables, whole grains, fish, legumes and nuts. August 2006

Cooking Tricks

27 | Choose water-packed tuna rather than oil-packed—and you will cut calories by almost a third. February 1979

28 | Use nonstick spray to sauté foods. Or rub oil onto the pan with a paper towel for the lightest possible coating. April 1987

29 | If you must have goodies around for your family or for company, don't make or buy your favorite kind. May 1991

30 | Invest in single-serving containers and use them for leftovers. That way, you won't polish off everything. October 2007

31 | Use a tiny spoon when sampling, and if you're doing it a lot, eat less for lunch or dinner. The calories from those little tastes you take while cooking can really add up. October 1989

32 | Let your toast or baked potato slightly cool before buttering so it absorbs less. May 1969

33 | Prepare slow-to-eat foods: hot soups, uncut lean meat, whole fruits. May 1991

34 | Always keep a container of cooked brown rice in the fridge for a quick, lowfat addition to leftovers. January 1994

35 | Chew sugarless gum while you cook so you won't nibble. January 1994

36 | Switch to mustard. It has no fat, versus the 11 g in 1 Tbsp of mayonnaise. August 2007

37 | If you have the room, keep small exercise equipment (such as free weights) in the kitchen. You can get in a few reps while you're waiting for something to cook—and the sight of the gear will stop you from munching. April 1982

38 | Shop the perimeter of the grocery store, where most fresh fruit, vegetables, chicken, fish, eggs and dairy are all located. Venture into the interior aisles only with a list in hand. April 1987

39 | Forget about frying your fish, poultry or other cuts of lean meat. Only broil, roast or grill them. January 1958

40 | Don't serve family style—make up a plate. And when people want seconds, let them help themselves. April 1987

41 | Make stews and soups ahead of time and refrigerate. Excess fat will float to the top, making it easy to remove before reheating. October 1989

42 | Give away temptation. After a dinner party, pack up the dessert and give it to your departing guests. May 1969

43 | Flavor your meals with fresh or dried herbs and spices, salsa, vinegar or lemon. March 2009

44 | Plan, plan, plan. Not having healthy options on hand (or in mind) makes it too easy to resort to fast food, especially when your family is clamoring for something to eat. October 2010

Eating-Out Tactics

45 | Before going to a restaurant, check out its menu for the lightest dishes. Many places post calorie counts online. October 2007

46 | Wear fitted clothes or a slightly tight belt when dining out. The feeling of restriction will send "stuffed" signals to your brain. April 1987

47 | Scope out everything that's available at a buffet or dinner party before eating. Save about a quarter of your plate for the high-cal stuff and the rest for lighter foods, such as cut-up vegetables and hummus or mini grilled chicken skewers. July 2010

48 | Have the bread basket removed as soon as you sit down at a restaurant. This calorie bomb is a big diet downfall. August 1969

49 | In a group, be the first to order so you're not influenced by your friends' choices. September 2009

50 | Be picky. At a family gathering, skip the food you can get anywhere and only eat the special dishes, like Grandma's potato salad. You'll feel more than satisfied without inhaling hundreds of extra calories. December 2009

51 | Order the simpler dishes. They're often less fattening because they don't have any sauce. October 1989

52 | Think of your waiter as your aide in cutting calories. Ask him to keep your water glass filled, to double the side of veggies and omit the starch. July 1982

53 | Eat a snack before going to a party. Arriving with an empty stomach is a recipe for disaster. November 1998

54 | Always ask for dressings and sauces on the side. April 1987

55 | At a restaurant, eat only half your meal and take the rest home in a doggie bag. Or ask your dinner partner to split a meal. May 2003

Squash (or Satisfy) Cravings

56 | If you like munching while watching TV, take up knitting, sewing or doing your nails—anything that keeps your hands busy. May 1990

57 | Savor what you're eating, especially the first two bites, which are the most flavorful. This trick can help you eat less—you may decide that some treats aren't worth the calories. April 2007

58 | Stash apples, bananas, oranges or whole-grain crackers in your bag so you'll always have a low-cal snack on hand. July 1982

59 | Be aware that a craving takes 20 minutes to go away. If you can distract yourself for that long, you probably have it beat. April 1974

60 | Brush your teeth or rinse with mouthwash when you have a craving. The clean taste may dampen your appetite. October 1989

61 | When that bag of caramel popcorn won't stop calling your name, close your eyes and visualize eating 30 pieces—imagine the crunch, the salt, the stickiness. Chances are you'll eat less than usual. April 2011

62 | Enjoy only the best. If you're dying for chocolate, just a few high-quality squares should do the trick. October 1989

63 | Eat what you're craving in its healthiest form. For instance, go for a baked potato instead of fries. June 2003

Workout Secrets

64 | One of the best ways to rev up your metabolism is to do strength-training exercises at least twice a week. Building muscle makes your body more efficient at burning fat throughout the day, even when you're resting. August 2006

65 | Tape your favorite TV shows and watch them only when you exercise. June 2003

66 | Be sure to wear supportive sneakers and comfortable clothes so you feel good during exercise. February 1940

67 | Get into a regular routine. You'll find that as you get fit and healthy your appetite may change, especially for junk food. September 1978

68 | Create a shorter walking route for days when you're busy and pressed for time. It's far better than doing nothing at all. April 2003

69 | Work out first thing in the morning, so it's done no matter how crazy your day gets. November 2009

Motivation Boosters

70 | Remember that small changes add up. You can lose 12½ pounds in a year just by giving up butter on your toast. January 1994

71 | Exercising in a group or with a friend makes a workout less dreary, so you're more likely to stick with it. March 1954

72 | Set small goals and as you reach each one, reward yourself: a new book, a spa treatment, whatever appeals to you. July 1966

73 | Crank up fun music with a fast beat while you work out. It will make time fly. February 1998

74 | Instead of thinking you deserve to eat something, think that you deserve to be healthy and happy. May 2009

75 | Hang a calendar in a prominent spot and mark the days you work out and eat right. Seeing evidence of your hard work will inspire you to keep it up. January 2010

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Start lose weight by 45 simple actions

As of this past Sunday, I have lost 107.6 pounds. I can honestly say to you that it has not been difficult. I know it is because I have not felt deprived and I don’t deny myself whatever I want to have (it’s not just about eating salads!). How am I doing all of this? By making small shifts in my habits and small changes to my routine. The kind of things that will last a lifetime. 

I didn’t force myself to conform to a list of “rules” that don’t work for me. I took a hard look at my reality, and have spent the last fourteen months adjusting accordingly to promote a healthier lifestyle. I am listing here 45 of the simple actions I took to start losing the weight. Pick one and get started on your own journey. 

1. Eat real food. Just over a year ago, real food saved my life. I cannot begin to stress enough how this one small action has made all the difference. Pick a few “convenience” foods and start switching them out for the real deal. 

2. Use smaller dishes. This is more a psychological trick than anything else. The theory goes that when a proper portion size looks bigger on a smaller plate, you don’t feel like you aren’t getting enough food. It works because it satisfies the mind and the tummy. 

3. Measure your portions. This is a big one, especially if you aren’t eating real food. Check the nutrition label for proper serving size. Most Americans are eating two to three times the serving size of foods. I did an unscientific study of this in my best friend’s kitchen—she thought she was eating a serving of her favorite cereal (1 cup), it was actually 3.5 servings. Between the milk and the cereal, this is a difference of around 400 calories every time. 

4. Drink more water. Water is awesome. I know that we are used to our sodas, sweet teas and other high calorie beverages. Most people will say they don’t like water. But water cleanses and flushes the toxins out of your body. It is important. In order to up my water intake, I carry it with me everywhere in my Camelbak. There are lots of benefits to drinking plenty of water. 

5. Give up soda and fruit juice. These bad boys are high in calories with very little nutritional value. It is just best to give them up. If you have to have that one coke a day, at least make it a regular. Fake sweetener and the staggering amount of sodium in diet sodas are far worse than the empty calories. 

6. Order your coffee black. Black coffee has 0 calories. A mocha with 2% milk has 260. Make the switch in your daily routine and you’ll lose 26 pounds this year. 

7. Steer clear of fried foods. Food, when dropped into a vat of grease, is terribly bad for you. Not only are you adding unnecessary calories, you are filling your body with disgusting grease. Try going grilled or go home. 

8. Clear out the junk food. If you are anything like I used to be, I am sure there are little pockets of junk foods all over your kitchen. The potato chips in the cabinet, the dips in the fridge, the ice cream in the freezer, the candy in the bowl on the counter—also known in my house as the calorie traps. Clearing out the junk clears out the temptation. Take an hour and throw out or donate every last bit of it. If it isn’t around, you can’t eat it. 

9. Go for a walk after dinner. Exercise, even in small and short bursts, can change your life. Instead of sitting down to play on the computer or watch television, get outside and go for a walk. 

10. Eat out less. Restaurants are dangerous. Their menus are lined with calorie rich foods in ridiculous portion sizes. Refraining from eating out can save you many things—added pounds and money are the two biggest. 

11. Locate your local farmer’s market. Real food is good. Farm fresh, locally grown is better. Find your Farmer’s Market and you will come to realize why vegetables are amazing and delicious. 

12. Order your salad dressing on the side. Dressing is high in calories. Keep it under control by ordering it on the side. You can either dip your fork or add a tablespoon to your salad. Either way, you keep it in check. Otherwise you are most likely getting a serving of about three to four tablespoons . . . an average of 300 extra calories if you ordered ranch. 

13. Stop ordering appetizers. These are the worst things on a restaurant menu. Don’t order them. 

14. Stop ordering desserts. These are the second worst things on a restaurant menu, made worse by the fact that you might not be sharing. Don’t order them. 

15. Watch your carbs. How many times has bread come as a side to your pasta? How much larger could that roll on your sandwich be? Bread and pasta are high in calories and carbs. I used to eat a lot of it in a day. Try to limit yourself to one high carb item in your meals, and of course, watch that serving size. 

16. Have fruit instead. Man do I love dessert. So sweet, so yummy, so delicious. I also love to bake, which makes it even more dangerous. I started having fruit instead. Not only is it better for me, but the calories are lower. As you start reducing your sugar intake, the taste of fruit becomes even sweeter. Buy it from the farmer’s market and you won’t even miss that cupcake. 

17. Buy a Wii Fit. I am a gym member and work with a personal trainer, but man do I love my Wii Fit because it is so much fun. If you don’t join a gym or work with a personal trainer, a Wii Fit still gets you off the couch and moving around. At first, I weighed too much to use mine with the balance board. Now I can’t get enough of it. 

18. Get a good night’s sleep. Your body needs you to rest. Get the right amount of sleep each night to ensure you feel rested, relaxed and ready to go in the morning. Being overly tired or cranky makes it really easy to start giving in to those old habits. 

19. Eat before you’re really hungry. Being too hungry can cause you to eat too fast and too much. Don’t put off eating until you are starving. 

20. Carry snacks in your purse. Our days are hectic; our schedules are full. It can be easy to forget to stop and eat. Then we’re starving, and the poor food choices multiply. Keep your days in check by carrying snacks with you at all times. It will save you from overeating later. 

21. Snack when you need to. The other day I was grocery shopping with my best friend when I realized I was quite hungry. A quick check of the clock revealed it had been four hours since I ate last. (I try to double check to ensure it is a physical and not mental hunger I am feeling.) I popped open my purse and had a granola bar. Now I could have waited the two hours until dinner, but it is far better to stave off physical hunger immediately than to force myself to wait. If you are physically hungry, eat. Hunger is the way your body tells you it needs food for fuel. 

22. Start planning your meals. A weekly menu is the best habit for keeping yourself in check. Not only does it offer the financial benefit of lower grocery bills, it also allows you to plan more veggies into your meals. Download my free kick-start guide for a step by step tutorial for meal planning. 

23. Keep healthy snacks within reach. If hunger hits, and you are unprepared, bad choices will be made. There is nothing in a gas station that you should eat as a snack. Nothing. Make sure you have good food in your house, and good food in your purse. 

24. Eat smaller meals more often. I eat six times a day, but I only prepare three meals. The other three times are small snacks. This has several added benefits in that it controls my hunger, keeps my energy level up, and helps me maintain my calorie intake each day. The biggest benefit though comes from not starving by mealtime and overeating as a result. 

25. Cook your own dinner. Preparing your own meals is the best habit you could implement into your routine. Not only does it cost you far less than dining out, it continues to improve the quality of the foods you consume. You get to decide what does and does not make it onto your plate, how it is prepared, and where it comes from. You are in total control. 

26. Check the nutrition information. When you eat, be aware of how much. Check the nutrition label, know the serving size, and make yourself accountable for how many calories you’re consuming even if you are not actively tracking them. 

27. Give up cereal. This should not be considered a food, let alone breakfast for an adult. There are so many better options for breakfast. Start trying to incorporate some of them into your days. Yogurt with fruit is just as easy, and far better for you. 

28. Pack your lunch for work. A little preparation can go a long way. Not only will you be eating better food than anything you could “pick-up,” you are also less likely to skip lunch on busy days. It is a lot easier to walk to the fridge than to figure out what you want and head out to get it. 

29. Deal with stress. My career was highly stressful. I was constantly under pressure to get things done and be creative. A negative side to all that emotional overdrive was overeating. My nervous system was constantly on overdrive and my body was constantly hungry. If you have stressful things in your life, deal with them or change them. Stress is bad for your health and your weight. 

30. Eat mindfully. Focus on your food, and listen to your body. Stop rushing through meals, and make them a time of peace and enjoyment. 

31. Stop eating on the go. Sit down. Then eat. 

32. Turn off the TV. Don’t get me wrong, I enjoy a good dose of entertainment as much as the next guy. But television is ruining our lives. It is keeping us glued to the couch, mindlessly indulging in nonsense, and the food commercials—yep, they make you want to eat. Turn off the boob tube and go outside. 

33. Try new foods. Experimenting with new foods and recipes can make eating well more fun. Reach outside your comfort zone and try some new dishes! You never know what you’ll discover. 

34. Join a gym. Best thing I ever did. Even though it scared the poop out of me to do it. 

35. Eat on a schedule. Routine is a blessing in life. By setting up an eating schedule, you are more conscious of preparing ahead for your meals. It also helps maintain your metabolic rate, and your blood sugar remains consistent instead of spiking up and down. I eat about every three hours during the day. 

36. Choose whole grain. Whenever you can, choose whole grain over white. You will stay full longer, and be more satisfied. I was a lifetime white bread / white pasta / white rice kid, but I made the switch. It wasn’t nearly as hard as I told myself that it would be. 

37. Keep a food diary. I had no concept of how much I ate during the day. I never actually tracked my eating before I started changing my eating habits. But knowing what I know now, I am sure it was a ridiculous amount of food and calories. Keep a record, start being accountable for what you eat. 

38. Park further from the door. A little exercise you can easily incorporate into your days is far better than none at all. This is one of the first small changes I made last year. 

39. Take the stairs instead. Another simple shift you can make in the course of your day. 

40. Don’t skip meals. This should go without saying, but starving your body is never a good idea. Make sure you take time out from busy days to get your lunch or snack in. Today, I eat anywhere to ensure I don’t miss my snacks—including the grocery store and work meetings. Who cares what people think . . . this is about your health! 

41. Eat less meat. I am from the Midwest where meat and potatoes reign supreme. I used to down about 8 ounces at any given meal. No one needs that much meat. A two to four ounce serving is more than enough when combined with good grains and vegetables. 

42. Make soup. Not the kind from a can, which is loaded with a ridiculous amount of sodium and not much flavor. Make your own soup. At most thirty minutes of prep work, then leave to simmer. Soup is a great meal and so super delicious. Load it up with veggies and it keeps you quite full. 

43. Eat Greek Yogurt instead. I never knew how good this stuff could be. Mainly because there are some crappy versions lining the shelves of your local supermarket. Again, I am a real food eater so I don’t mess with the fat free junk. I eat Fage Total (sometimes 2% if that is all that is available) exclusively. So. Freaking. Good. 

44. Buy good cheeses. Real cheese is unmatched. Yes, it is more expensive than the pre-shredded stuff in the bag. At least, that is what you may think at first. But you would be wrong. Why? Because real cheese has so much flavor that you use far less. Saving calories and money. Trust me. Pick up a wedge of real parmesan cheese and tell me if it isn’t a million times better. 

45. Don’t bring it home. The easiest way to shift your current eating habits, and incorporate better food into your life is to just leave the crappy stuff at the store. Bottom line: if it isn’t around, you can’t too much of it.

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How To Lose Weight With a Busy Schedule

How To Lose Weight With a Busy Schedule, this question is difficult ??? View article below to see more info :). Hopeful for you :)


A 9-5 commitment - By Tina Haupert 

When I decided to lose weight, I worked full-time in an office where I sat at a desk for 40 hours each week. I also worked part-time at a healthclub and took night classes to complete my Master's degree. Monday through Thursday, I'd leave my house at 5 a.m. and not return until after 10 at night. Obviously, my schedule was a challenge, but I knew if I started to make excuses, I'd never lose the weight, so I toughened up and created a fail-proof plan that helped me drop more than 20 pounds. Here's what helped me, and how it can work for you too.


Schedule your workouts 

When I worked in an office, I used daily planner that kept me organized with all aspects of my life—from projects and school deadlines to grocery lists and social events. I wrote down everything, including my workouts. On Sunday afternoons I'd spend some time scheduling my workouts for the week, just like I would with other obligations.

I'd also pick a couple of group exercise classes at my gym and schedule them like appointments that I could not miss. Seeing my work week all laid out with plenty of time for exercise helped me to stick to my plan.


Become a morning exerciser 

Late meetings, evening events, happy hour with colleagues—so many things got in the way of my evening workouts, so I became a morning exerciser. Working out first thing in the morning guaranteed that I fit it in before my day got carried away and excuses popped up. 

Even though I'm naturally a morning person, becoming a morning exerciser was no easy task! The first few mornings were really hard, but the more I forced myself to do it, the easier it was and eventually it became a regular part of my routine.


Track calories 

In the past, I halfheartedly kept a paper-and-pen food journal, but it was time-consuming and inconvenient to calculate all of those calories, so hundreds of them often went unaccounted for each day. So when I friend told me about a free online weight-loss journal that tracks calories, exercise, goals, and progress, I knew it would make food journaling simpler.

Filling out my serving estimates online helped me realize that I underestimated portion sizes. Even though I was eating mostly nutritious foods, I was serving myself too much, so I began using measuring cups at home to learn how to identify a healthy serving.


Plan (and pack) your lunch 

Every Sunday I sat down and planned a week’s worth of quick, travel-friendly lunches. Brown-bagging what I ate during the day meant I had more control over how many calories I consumed. Lunch could be leftovers from the previous night's dinner or a turkey sandwich on whole wheat bread with veggies and honey mustard. 

Planning lunch ahead of time helped me stick with healthy options instead of buying a greasy slice of pizza nearby. Plus, once I bought the food and had it readily available in my kitchen, I had no excuse for not packing a nutritious lunch.


Keep healthy breakfast foods at work 

I would keep a number of non-perishable, healthy breakfast options in my work desk. Many mornings, I'd bring a piece of fresh fruit from home (often a banana) and used hot water to make instant oatmeal. I kept various ingredients to mix in like dried fruit, sunflower seeds, nuts, and a jar of peanut butter in my desk, so I never had to think twice about planning my breakfast. When I got sick of eating oatmeal, I'd bring a different kind of fruit or a container of yogurt and mix in the same ingredients.


Leave healthy foods visible 

Instead of hitting up the vending machine or office candy bowl for an afternoon snack, I bought five pieces of fresh fruit each week and displayed them on my desk on Monday morning. Whenever I wanted a snack, it was the first thing I saw, so I was able to keep my munchies light and nutritious. I also hated to see fresh food go to waste, so I never let a day go by without eating a piece, which helped keep my hunger steady so I didn't overeat later in the day.


Make gym visits convenient 

If getting to the gym was difficult or interfered with my work schedule, I knew I'd never go, so I joined a gym close to work. I could pop in before work, during my lunch break, or after I got off. The sight of other exercisers motivated me to get my butt in gear. 

I made my exercise routine even more convenient by renting a locker at the gym. Having everything that I needed for a workout already at the gym kept me from making excuses and helped me stick to an almost-daily sweat schedule.


Plan workout dates with others 

To switch things up with my workouts, I often asked my co-workers if they wanted to go for a run after work or a power walk on our lunch break. Having a fitness buddy to rely on really helped me get in a groove with my workouts and kept me motivated. Plus, exercising in a new way with someone else kept my workouts fun and exciting!


Abide by a one-drink rule 

I created the one-drink rule for when I went out after work with co-workers. Happy hour was what got me in trouble with my weight in the first place (hello, beer and nachos!), so I knew I needed to treat these outings differently if I wanted to fit into my clothes again. (I also didn't want to be the girl on a diet sipping seltzer water!) 

My new go-to drink was white wine because I knew I'd savor and sip it slowly. Choosing the drink that took me the longest to consume saved me calories because I passed on a second round, and usually at that point most people were heading home.


Fit in a weekend workout 

If I missed a workout during the work week, I made up for it by exercising on Saturday morning. Of course, I'd preferred to sleep in on the weekend, but my a.m. workout always started my weekend off on the right foot. Instead of snoozing the day away, I seized it, which felt great knowing that I could enjoy the rest of my weekend stress-free!

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