1. Don’t skip breakfast.
Remember it gets your metabolism going and gives you energy; it also prevents you from overeating during the day.
2. Fill up on nutrient (not calorie) dense foods.
Eat lots of fruits and vegetables at meals and snacks and skip the crackers, candy and chips. Fruits and vegetables are full of fiber so they help to keep you full longer.
3. Make time to work out.
Even a short session will help you burn calories.
4. Have it your way.
Prepare as many meals as you can from scratch—this way you’ll know what goes into your food.
5. Don’t skip the homemade dessert.
Do pass on all the other junk food that’s not worth the calories.
6. Control your plate.
Make 1/2 your plate fruits and vegetables, 1/4 of your plate protein and 1/4 grains.
7. Avoid drinking your calories.
Save your calories for eating and chewing—they’re much more satisfying
8. Don’t let fun equal food.
Try not to make all of your social plans around eating and drinking alcohol.
9. Drink first.
Try drinking something instead of eating when you think you are hungry—remember you get the same cue for hunger that you do for thirst.
10. Give yourself a break.
A splurge one day it’s not the end of the world, just get back on track the next day.
Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.