15 Awesome Diet Tips from the Experts Themselves!

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People often mistake thirst for hunger and end up eating junk when all they need is a glass of cool, crisp water.

"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 flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Try as much as you can to get at least 5-9 servings of fruits and vegetables every day.

"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says Chef Laura Pansiero, RD.

Also, you are less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."

Best Diet Tip No. 3: Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

"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," she says.

When you're done eating, you should feel better – not uncomfortably full or tired (like that> guy).

"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.

Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

"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," says American Dietetic Association spokesperson Malena Perdomo, RD.

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, suggests Perdomo.

Best Diet Tip No. 5: Enjoy your favorite foods.

"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.

Instead banishing your favorite foods altogether, be smart about them. Buy Oatmeal cookies instead of chocolate chip, or buy one freshly baked cookie from a bakery instead of a box from a grocery store.

"You can enjoy your favorite foods, but you must do so in moderation," says Sass.

Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.

"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," says Krieger.

And for those times you can't up and leave? Krieger stocks her kitchen with fresh fruit, which is just as good or better.

Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.

"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends eating several small meals/snacks through the day as opposed to three whole meals.

Best Diet Tip No. 8: Eat protein at every meal. 

Protein is more satisfying than carbohydrates or fats, and hence may be the new secret to weight control.

"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.

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 yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9: Spice it up.

Add spices or chillies to your food for a flavor boost that can help you feel satisfied.

"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.

 

Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Sass stocks her kitchen with:

·         94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)

·         Frozen vegetables

·         Bags of pre-washed greens

·         Canned diced tomatoes

·         Canned beans

·         Whole-grain wraps or pitas

·         Pre-cooked grilled chicken breasts

·         A few containers of pre-cooked brown rice

Within minutes, she can toss together something healthy and tasty.

Best Diet Tip No. 11: Order children’s portions at restaurants.

"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.

Another trick is to use smaller plates. This helps the portions look like more. Trick your eyes into tricking your stomach.

Best Diet Tip No. 12: Eat foods in season.

"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pansiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."

At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.

Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.

"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.

Best Diet Tip No. 14: Use non-food alternatives to cope with stress.

Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.

Sass suggests reading a book, Music, writing in a journal, practicing meditation, taking up a sport or even watching a movie.

Best Diet Tip No. 15: Be physically active.

Although it may seem contradictive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.

"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether or not you are trying to lose weight, so keep at it and make it part of your daily routine.