1. Keep smarter snacks at the ready.
If you're craving a snack you'll likely go for what's convenient, regardless of your preference. When researchers offered undergraduates both popcorn and apples in a 2014 study, participants ate whatever was nearest them. Those closest to fruit consumed roughly 2.5 times fewer calories than those closest to popcorn. To emulate this experiment, stock your desk, office fridge, or bag with healthy snacks like fruits or veggies, and add some lean protein (like part-skim cheese) to make these nutritional powerhouses more satisfying.
2. Drink plenty of water.
Staying hydrated is essential for life and health. Drinking more water does not aid weight loss in and of itself—but switching from beverages that contain calories (like regular soda, sweetened coffee drinks, and fruit juices) to calorie-free alternatives (like water and unsweetened tea or coffee) could help you achieve your weight-management goals. To that point: Despite what you might have heard about special waters, there’s no evidence to suggest that choosing one over the other will impact your weight loss efforts or overall health.
3. Indulge consciously.
You can live a healthy lifestyle and still enjoy what you eat! One approach is to give yourself a choice between foods you enjoy. For example, think: “Tonight, I’m choosing to have a glass of wine instead of dessert,” or vice versa. Being in the decision-making seat is more empowering than feeling like you’re policing yourself.
This either/or approach also works for decisions beyond alcohol and dessert. Think: “I’m in the mood to veg out and watch TV. So I’ll either stream a show on the elliptical or I’ll take a fifteen-minute walk before tuning in.”
4. Choose “whole” foods over-processed foods.
Processed foods often contain added sugars, sodium, trans fats, and other ingredients that can contribute to the calories and impact your health. On the other hand, whole foods tend to contain less sodium and more fiber, nutrients, and satiating unsaturated fats. What’s more, some research suggests, whole grains, in particular, may speed up your metabolism, says Nicole Avena, Ph.D., visiting professor of health psychology at Princeton University and author of Why Diets Fail. This could explain the association between whole grain consumption and reduced body weight.
So what is processed food? “Think: Roasted potatoes over potato chips; oranges over orange juice; peanut butter vs. a peanut butter-flavored protein bar; whole grains over refined grains, etc.,” says registered dietitian Jackie London, CDN, the head of nutrition and wellness at WW. “The closer a food is to its natural state, the more likely it is to contain more nutrients—and be more satisfying—for you.”
5. Eat plenty of fiber.
Yes, dietary fiber can aid bowel movements and alleviate constipation. But it has also been found to help regulate blood sugar, boost heart health, potentially increase longevity, and lower cancer risk. It also helps keep you fuller for longer, Avena adds, which can help moderate our caloric intake.
Foods that are particularly rich in fiber include chia seeds, popcorn, oats, raspberries, pears, artichokes, lentils, green peas, kidney beans and chickpeas, brussels sprouts, broccoli, and red cabbage, Avena says.
