15 healthy eating tips for weight loss

If you are determined to adopt some healthier eating strategies and lose weight, you may need some inspiration and workable ideas. Consumer Reports offers this advice.

• Talk to an expert. Begin by having a conversation with your doctor about your weight, nutrition and fitness wishes, says Andrea Spivack, a registered dietitian (R.D.) with the Stunkard Weight Management Program at the University of Pennsylvania in Philadelphia.

• Change the way you think about weight loss. Instead of thinking of yourself as someone who is dieting, consider yourself a “weight manager,” Spivack advises.

• Set reasonable weight-loss targets. Gradual, steady weight loss of one to two pounds a week is associated with more success at maintaining that loss, according to the Centers for Disease Control and Prevention’s Division of Nutrition, Physical Activity and Obesity.

• Make changes gradually. Try adding just a couple of healthier habits to your life, such as resolving to eat fruits and vegetables at every meal.

• Understand how to put together a healthy plate of food. Try to make your plates 50 percent produce, 25 percent wholegrains such as brown rice and whole-wheat pasta, and 25 percent lean protein such as grilled chicken or fish.

• Plan ahead. Try tracking your food intake before meals because the simple act of considering what you will eat can help you make better choices.

• Be ready for challenges. Use a month-at-a-glance calendar to denote social events for the month ahead. Strive to stay on track the rest of the time.

• Cook more at home so you know precisely what you’re eating, says Maxine Siegel, a registered dietitian and manager of food testing at Consumer Reports. Home-cooked meals may help because they’re usually lower in calories, fat and sodium.

• Choose less processed foods when you can. “Cut down on

Be on the lookout for added sugars. Scan ingredients lists for the names of products you may not think of as sugars, such as agave, dextrose, fruit juice concentrate, fructose and malt syrup.

packaged foods with lots of ingredients,” says Siegel.

• Adopt some simple tricks to help you control cravings. For example, keep a bowl of fruit on your desk or countertop, so when hunger strikes, you can grab a piece instead of something less nutritious.

• Be on the lookout for added sugars. Scan ingredients lists for the

names of products you may not think of as sugars, such as agave, dextrose, fruit juice concentrate, fructose and malt syrup.

• Remind yourself to eat more slowly, says Siegel.

Try putting your fork down between each bite; this gives your brain more time to receive the message that you’re full — before you spring for second helpings.

• Shorten your eating hours. If you love a late-night snack, bear in

mind that keeping your nibbling to a smaller chunk of the day could aid weight loss.

• Weigh yourself daily. Consumer Reports notes that the most current studies suggest a daily weigh-in, because it can motivate you to make changes in your diet or level of physical activity. Morning is best.

• Be kind to yourself. You’re seeking improvement, not perfection.