Make veggies half your plate
“Veggies are high in fiber, and research has shown that fiber can cause satiety,” says Keri Gans, RDN, a nutritionist and yoga teacher in New York City and author of The Small Change Diet. “By aiming to fill half your plate with nutrient-rich veggies, you will automatically consume fewer calories. This tactic can also help you to enjoy foods you really like but try and avoid, such as pasta.” Quit listening to the worst diet advice nutritionists have ever heard.
Savor every bite
“When you’re engrossed in other activities—such as looking at a screen, driving, or working—you’re less likely to assess your fullness and may end up eating more than you need,” says Shahzadi Devje, RD, CDE, MSc, a dietitian in Toronto, Canada. “Take the time to chew well and enjoy the flavors, versus gulping food down. This will help prevent unpleasant symptoms like bloating, gas, and indigestion. Healthy eating isn’t just about the ‘what’ but also the ‘how.’ So creating a mealtime atmosphere in which you’re eating with intention and attention is a sure way to healthy-eating success.”
Eat more plants
“Whether you call it vegetarian, vegan, or simply eating less meat and more plants, plant-based diets are one of the healthiest ways to eat for several good reasons,” says Ginger Hultin, RD, a Seattle-based spokesperson for the Academy of Nutrition and Dietetics. “Studies show that vegetarian—including vegan—diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of diseases, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. So anyone can benefit from eating healthy on a plant-based diet.” Whip up one of these 12 vegan meals for breakfast, lunch, and dinner.
Go for snacks with fiber and protein
“When it comes to snacks, opt for ones that pair fiber and protein,” says Mia Syn, MS, RDN, a dietitian in Charleston, South Carolina. “These have the most staying power and can help ward off hunger until your next meal. Think fruits, veggies, or whole grains paired with foods like raw nuts, lean meat, or roasted chickpeas.” Here are 23 more ways to lose weight without a lick of exercise.