Pack your diet with plenty of fiber to help curb hunger. Research shows that people with higher fiber intakes tend to have healthier body weights. So what's the deal with fiber? High-fiber foods are digested more slowly, which can leave you feeling full. By following a reduced-calorie diet that includes high-fiber foods, you'll have a better chance of sticking to your weight loss goals. Opt for fruits, vegetables, whole grains and legumes – and plenty of water. Try snacking on apples, which are found to aid in weight loss and weight management.
According to health and fitness consultant and author of BodyInstinct – 6 Week Total Transformation Program, Tari Rose, it's time to ditch the scale. Instead, Rose recommends determining your weight not by the scale, but by how your clothes fit. "When you start to feel tight in your clothes, it's time to cut back on food," she said.
When it comes to watching your weight, Rose suggests keeping an eye on the clock. "Keep in mind you are what you eat after 3pm," Rose said. "Cut back on the amount of food you're eating after 3pm, and you'll always be able to maintain your weight."
How often should you eat to help maintain your weight? Certified health and nutrition coach Lisa Consiglio Ryan suggests eating every two to three hours. "These can be snacks or mini-meals that are balanced with whole foods."
It's also important to practice mindful eating. "Sit quietly, without TV, computer or magazines. This way you can savor your food. Eat at a table, not in a car or on-the-go," Consiglio Ryan said.
Another food rule to help you maintain your weight? "Chew your food at least 15 times per bite," Consiglio Ryan said. The more conscious you are about chewing your food, the less you'll eat.
If you want to maintain a healthy weight, don't overload on the duration or frequency of your exercise. "Instead, increase only the intensity," Rose said. "Exercising longer or more often will only create a body that's hungry all the time."
How much exercise should you aim for? Consiglio Ryan recommends exercising 30 minutes daily or 60 minutes four to five times a week. Increasing your physical activity can also help boost your metabolism.
Re-think that next round of martinis. Rose points out that consuming liquid calories is the easiest way to load up on calories fast. "Don't drink your calories! Drink only, if not mostly, water. An occasional latte or juice is ok, but not on a daily basis. Make it the exception, not the rule!" According to Consiglio Ryan, it's important to drink plenty of water daily. "You should drink at least half your body weight in ounces a day," she said. "Sometimes hunger is mistaken for thirst or dehydration."
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