As February rolls in, many of us are still tackling those extra pounds from holiday indulgences. Drawing from time-tested nutrition strategies, these practical tips can help you restart your progress and reach your goal weight.
1. Drink plenty of water. Thirst is frequently mistaken for hunger, so reach for a glass of water first next time you feel peckish. It also helps you feel fuller.
2. Set realistic goals. Aim for one or two pounds per week, which is sustainable and healthy.
3. Count to 10. Research shows most cravings last just about 10 minutes. Pause, set a mental timer, and ride it out before indulging.
4. Eat more frequently. Opt for light, regular meals to control appetite and maintain energy. Stock healthy snacks at home and work.
5. Choose low-calorie condiments. Swap mayonnaise for fat-free options like mustard, vinegar, yogurt, ketchup, soy sauce, salsa, or spices—perfect for chicken or fish too.
6. Reduce portion sizes. At restaurants, set aside a third of your meal for a doggie bag. Serve yourself 20% less at home. This easy habit can save over 500 calories daily.
7. Limit alcohol. It's calorie-dense: a small beer packs 90 calories, a small wine 67.
8. Motivate yourself. Post encouraging notes on your fridge and pantry to stay committed.
9. Eat mindfully. Avoid eating on the go, in front of the TV, or computer. Sit down at the table, savor every bite, and make conscious choices.
10. Prioritize protein. It sustains fullness longer than carbs or fats. Choose lean sources like low-fat yogurt, hard-boiled eggs, or thinly sliced turkey or chicken breast.
11. Master portion control. Use measuring spoons and cups to stay accurate.
12. Make smart swaps. Replace sugary, fatty treats with nutritious alternatives like frozen grapes, frozen bananas, or air-popped popcorn instead of oil-popped.
13. Stay active. Kick off your day with movement, walk at lunch, or join a kickboxing or yoga class.
14. Practice self-compassion. Weight loss is about small, consistent steps—not perfection. If you slip, just recommit and keep going.
