Different foods have different nutritional values, even if they sometimes have the same number of calories. And making a few simple food swaps could be beneficial for both your health and your waistline. Felicia Stoler, RD, an exercise physiologist, suggests swapping margarine for butter, corn oil for soybean oil, corn-fed proteins for grass-fed proteins, and artificial egg whites for farm fresh eggs. “Smart consumers are choosing grass-fed options because those tend to have more nutrients and fewer added hormones,” Stoler says.
While there are probably plenty of pre-made bean and veggie soup options that just need a few minutes to heat through on the stovetop, making your own soup is really easy—and a great idea for your health. Homemade soups are much lower in sodium – about 100 milligrams or less per 2-cup serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1,200 milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1,500 milligrams of sodium for the entire day. This is also a great way to use up all those leftover vegetables in your crisper—pretty much anything works in this soup.
Knowing what you're going to eat for dinner may help prevent those last-minute stops at the fast-food restaurant. Spend a little time once a week planning out your dinner menu and prepping ahead, such as defrosting your chicken and chopping veggies. Make a healthy chicken Parmesan by topping a 3-ounce grilled chicken breast with 1/2 cup of tomato sauce and 1 ounce of low-fat mozzarella cheese, and serve it with 1/2 cup of cooked whole-wheat spaghetti and 2 cups of steamed broccoli. This meal has 425 calories.
Your 28 days are up; you look great and want to keep it that way. Juge has an easy plan to maintain your body, yet enjoy greater flexibility with your diet. No.1, he says, is to eat a good, clean breakfast. If you're at home, it's much easier to do—just scramble a few egg whites and have a whole-grain item (whole-wheat bread or a bagel, for instance), and/or some fruit. Eat dinner at home, again a healthy, clean meal consisting of a lean protein source, green vegetable, and whole grains. Then, bring a protein shake or bar with you to work for a midday meal. "You've now got three clean meals taken care of," says Juge. So if you're eating at a restaurant at lunch and you want to have something different, you can have it. Just keep the rest of your meals pretty strict, without added sugars and fats.
Enjoy the rich flavor of sweet potatoes? While home on Sundays, cook up a batch. Wrap each one in foil and bake for about an hour at 425 degrees F, or until their luscious, sweet juices start to ooze out into the foil. At work the following week, just pop one in the microwave for a quick warm-up. They’re loaded with taste, so they don’t need any extra toppings. If you want a little zest, swirl in a teaspoon or two of no-salt-added Dijon mustard or a quarter cup of plain nonfat Greek yogurt.
Dr. Bazilian says one of the worst things she sees as a dietitian are people who have an “all or nothing” approach to nutrition. Instead of setting rigid rules that could discourage you, Dr. Bazilian suggests applying gentler guidelines along with positive reinforcement can help. “If you’re trying to shift your habits around an afternoon snack that consists of sugary baked good or cookie or candy and a coffee, perhaps build in room for a day (one!) where this may happen either spontaneously or during a planned instance,” she says. “Then navigate the rest of the week keeping in mind that you’ve built in some flexibility and you’re not depriving yourself.” Next, check out these ways to lose weight without a lick of exercise.
Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.
It might seem counterintuitive to eat with a large fork, but a study published in the Journal of Consumer Research found that restaurant diners who used big forks ate significantly less than those eating with small forks. Researchers believe using a big fork gives people the idea that they are filling up since larger forks hold more food, CBS News reports.
The researchers hypothesize that participants who abstained from animal products dropped significantly more pounds since plant-based foods include loads of filling fiber and slow-to-digest complex carbs. Though more research is needed to confirm these results, the study authors write, "Vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets."
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.