Ten Diet Tricks that Actually Work

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According to the National Weight Control Registry (America’s largest registry of people who have lost weight and kept it off), 98% of “successful losers” modify their food intake in order to lose weight. Since it’s unlikely any of these folks ate more to shed those pounds, just how did they change their diets to attain their goals? Is there some magical formula for losing weight?

Unfortunately, if there is a magical formula for weight loss, no one is sharing it. For better or worse, everyone has to find his or her personal path to weight control. Toward that end, one of the following “tricks” might just supply the alchemy to get things moving in the right direction for you:

1. Choose a diet you can love for the rest of your life.

Anyone who’s tried to lose weight and keep it off knows that fad diets, cleanses, and fasts don’t work. The reason they don’t is pretty straightforward: they’re simply unsustainable. A balanced, varied menu, such as a Mediterranean diet, is not only effective for losing weight; it’s the best way to maintain overall health over the long haul.

2. Eat smaller portions.

While this might seem pretty basic, when was the last time you compared the slab of meat on your plate to a deck of cards? That’s about three ounces of flesh, and that’s plenty for one meal. If you’re not into weighing and measuring your food, start using eight-inch plates instead of those spacious ten or twelve-inchers most Americans use. If you can’t fit your meals on the smaller plate, you’re probably eating too much.  

3. Count calories.

Not all foods contain the same number of calories, so portion size is only one of the hurdles you have to clear. It’s important to know how much energy you’re consuming. Count carbs, weigh your food, keep a diary…pick a method that works for you, and make it a habit.

4. Weigh in at least once weekly – better yet, get on the scale every day.

Accountability is a good thing. After all, if you don’t know where you’ve been and you don’t know where you are, how can you expect to know where you’re going? If your weight creeps up a few ounces on one day, it’s not a catastrophe: reevaluate your plan and do better the next day.

5. Eat more often.

Eating frequent, small meals keeps your blood glucose and insulin levels at an even keel and heads off those sudden hunger pangs. If you know how many calories you should consume every day, divide those calories into five or six meals, rather than three.

6. Eat at the table.

Studies show that people who eat their meals at the table tend to eat fewer calories, especially when they have someone to talk to. Those who dine in front of the TV eat the most.

7. Give your utensils a rest between bites.

Your brain knows you’re eating; if you give it time, it will release hormones that will put a lid on your appetite. Pausing between bites allows your hunger to abate before you’re tempted to head back for seconds...or thirds. (You could even talk to your family, if you’re so inspired.)

8. Eat breakfast every day.

If you don’t eat before you head out the door, your blood glucose will slide toward the basement, triggering hunger and (eventually) overeating. And while you’re fixing breakfast, fix a healthy snack to take to work, too. It’ll keep you from sharing that box of donuts with your coworkers.

9.  Don’t eat sweets before bedtime.

If you have a snack before bedtime, avoid sugary foods. Simple carbohydrates boost insulin levels sharply, which drives your blood glucose downward and triggers hunger. Upon awakening in the morning, you want to be pleasantly hungry, not ravenous.

10. Get plenty of sleep.

If you’re sleep deprived, you body produces stress hormones – most notably cortisol – that contribute to weight gain. Recent studies reveal that overweight people who don’t get enough sleep have a harder time losing weight.

Once you’ve picked a few tricks that will fit into your daily routine, don’t forget the other half of the weight-loss equation: you have to burn the calories you consume. Like it or not, 90% of successful losers spend about one hour exercising every day.

Here's to your wellness,

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