Eating to Lose Weight

Are you battling bulge?

Avoid fad diets and eat healthy! Slim down on foods that will make you fitter, encouraging you to be active and burn more calories.

Make use of whole grains which are superior nutritionally. They will help you feel full sooner and longer, so you're likely to eat less.

Rely on so called "negative-calorie" foods like grapefruit, cantaloupe, watermelon, rhubarb, celery, spinach, broccoli, cabbage, peppers, carrots, and cauliflower, which may actually require more calories to digest than they contain.

Choose lean cuts of meat and trim the skin and fat. Cook without fat, if possible. Keep servings small. Choose naturally low calorie proteins like turkey and shrimp.

It makes sense to cut portions, but wise menu selections can keep you from feeling deprived while you're reducing. Avoid fat and sugars, especially refined sugar, and dense-calorie foods like nuts. These may encourage you to eat more.

Instead, fill up on low calorie entrees and eat high-fiber foods like split peas, beans, and lentils. Add brown rice and maybe a small salad to complete your meal.

Lean soups made with broth and not milk are also a tasty way to consume beans, brown rice and other vegetables. They tend to leave you feeling more satisfied, so you'll eat less and lose more.

Consider making smoothies from fresh fruits for a light meal. Many will require no added sugar. Bananas, mangoes and soursop give your smoothie a creamy consistency, making it more like a milk shake. Smoothies are a real treat; they also help you avoid feeling totally deprived.

But don't over-indulge in smoothies because fruit contains natural sugars which can hinder your weight-loss efforts.

Be sure to drink plenty of water and other low-calorie beverages like peppermint tea, which you can consume without sugar. Try fruit-flavored teas to see what appeals to you. The liquid will also help you feel full.

As you change your eating habits, you may feel healthier and more energetic. You may have the ambition to tackle long-overdue projects or take up a new hobby.

Keeping active will only multiply the benefits of your diet, so go for it!

And when you have achieved your weight-loss goals, you may find you want to keep all or some of your new habits. ... because you feel good! If you keep desserts small and fried foods to a minimum, you may be able to enjoy them occasionally without guilt.

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