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10 Ways to master your weight in the New Year

Connie Guttersen, RD, PhD, is an internationally renowned registered dietitian and culinary expert, New York Times bestselling author of The Sonoma Diet® and The New Sonoma Diet ™, and a sought-after instructor at the world-famous Culina...

Tips to take control of your weight

The end of the holiday season brings us closer to starting our New Year resolutions. If you're like most Americans, you'll be planning for a healthier, and in many cases, a trimmer new you for the New Year. That doesn’t mean you have to stop eating. In fact, here are 10 diet tips to eat more and weigh less.

Friends drinking wine

Weight loss tip #1

Eat slowly and savor your food

Eat slowly so you'll feel more satisfied with less food. Not only will you enjoy your meal more, you will also avoid out-pacing the satiety mechanism that takes 20 minutes to send the "I'm full" message to your brain.


Weight loss tip #2

Eat in good company

Eat with others; research shows that when you share meals with family or friends, you are more likely to eat healthier, feel more nourished and connected, and lose weight.

Weight loss tip #3

Eat with pleasure

Eat with pleasure instead of micromanaging your meal or worrying about its effect on your weight. Eating under stress or on the run can result in overeating or poor choices. In addition, eat healthy foods that are also delicious. Choose among flavorful herbs, spices, nuts, plant oils and flavored vinegars to season your wholesome foods. Take the time to plan your meals and set time aside to enjoy them.

Weight loss tip #4

Eat with wine

A glass of wine enhances your enjoyment of a healthy meal, is heart-friendly in and of itself and embodies the Sonoma spirit. A glass of wine encourages you to relax and savor your meal, a crucial element of a healthy lifestyle. Compelling evidence indicates that a glass of wine may be a powerful means of avoiding risk factors associated with heart disease, Alzheimer's disease and diabetes. Wine drinkers tend to live longer, eat healthier foods, smoke less and exercise more as part of their lifestyle.

Weight loss tip #5

Eat mindfully

Pay attention to what and how much you're eating. You'll eat better, eat less and enjoy it more. Instead of counting points or grams, try tools, such as the New Sonoma Smart Plate, for an easy way to keep tabs on portions and smart food combinations. Fruits make for a great snack, along with one ounce of nuts each day and/or a low-fat dairy option, such as probiotic yogurts.

Weight loss tip #6

Eat without distractions

Eating while you are multitasking, texting, watching television and the like interrupt mindfulness, causing you to eat longer and more, even when you're not hungry.

Weight loss tip #7

Eat wholesomely

Compose your diet of natural, unprocessed foods. The more a food is processed, the more nutrients and natural flavors are lost. Try these power foods: beans, citrus, almonds, broccoli, extra virgin olive oil, whole grains, tomatoes, spinach, peppers, strawberries, blueberries and grapes.

Weight loss tip #8

Eat seasonally

Eat seasonally, because the growing seasons can inspire your menus and give you flavorful rewards. There is also interesting research that suggests that eating seasonally can yield more antioxidants in these delicious foods.

Weight loss tip #9

Eat locally

Eat sustainable, locally sourced foods as often as possible. Just knowing where your food comes from and how it's produced makes you a more mindful eater.

Weight loss tip #10

Eat and exercise

Don't forget to exercise! Exercise has so many benefits beyond just burning those extra calories. Exercise to increase your energy, boost your mood and motivate yourself. Regular exercise will improve your sleep, enhance your immune system and reduce stress levels in the body.

For more ways to master your weight, visit www.newsonomadiet.com.

More diet tips for the New Year

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