Quick Weight Loss Tips

Weight Loss Nutrition Tips

Nutrition – Beverage Tips

Choose to drink fat free milk over whole milk.
Drink water before a meal.
Drink diet soda, if at all, water is better.
Drink several cups of plain warm water, or with lemon, or warm unsweetened green tea
or oolong or black tea or herbal tea through the day.  
Avoid fruit juices; eat fresh fruit. Except low calorie, low sugar fruit juices like tomato
juice during periods of weight loss. 
Ask for salad dressing "on the side".
Ask your sweetie to bring you fruit or flowers instead of chocolate. 
Avoid food portions larger than your fist.
Bake or broil fish.
Choose a checkout line without a candy display.
Choose to eat fruit for dessert.
Conduct an inventory of your meal/snack and physical activity patterns.
Consume alcoholic beverages in moderation, if at all.
Cut back on added fats or oils in cooking or spreads.
Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces. 
Don't eat late at night.
Don't eat seconds.
Don't skip breakfast.
Don't skip meals.
Eat before grocery shopping.
Eat before you get too hungry.
Eat half your dessert or none at all.
Eat leaner red meat & poultry.
Eat more celery sticks.
Eat off smaller plates.
Eat sweet foods in small amounts.
Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures. 
Flavor foods with herbs, spices, and other low fat seasonings.
Grill, steam or bake instead of frying.
If main dishes are too big, choose an appetizer or a side dish instead.
Include several servings of whole grain food daily.
Increase the fiber in your diet.
Instead of eating out, bring a healthy, low calorie lunch to work. 
Eat more carrots, less carrot “cake”.
Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top,
skim it off the surface for reduced fat content. 
Remove skin from poultry before cooking to lower fat content.
Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in
your kitchen window. 
Replace sugar sweetened beverages with water and add a twist of lemon or lime. 
Share an entree with a friend.
Skip buffets.
Snack on fruits and vegetables.
Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember
calories count, so pay attention to how much and what you eat. 
Start taking a multivitamin / multimineral.
Ask for nutrition information (for example, calories, saturated fat, and sodium) before you order
when eating out. 
Choose foods that are steamed, broiled, baked, roasted, poached, or stir-fried, but not deep-fat
fried. 
Share food, such as a main dish or dessert, with your dining partner. 
Take part of the food home with you and refrigerate immediately. You may want to ask for a
take-home container when the meal arrives. Spoon half the meal into it, so you're more likely to
eat only what's left on your plate. 
Request your meal to be served without gravy, sauces, butter or margarine. 
Ask for salad dressing on the side, and use only small amounts of full-fat dressings. 
Stop eating when you are full.
Substitute vegetables for other ingredients in your sandwich. 
Top your favorite cereal with apples or bananas.
Try a green salad instead of fries.
Try brown rice or whole-wheat pasta.
Try your burger with just lettuce, tomato, and onion.
Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments. 
Use vegetable oils over solid (saturated) fats.
When eating out, ask your server to put half your entrée in a to-go bag. 
When eating out, choose a small or medium portion.