Get rid of beverage calories. Stick with fat-free or 1% milk, and eliminate soda and sugary drinks such as sweetened iced tea, sports drinks and alcoholic beverages. Replace juice with whole fruit. You’ll get more nutrition and fewer calories, ounce for ounce, in the fruit. Plus, the fruit has fiber, which you’ll need if you’re eating less.
Eat plenty of salads. Try to have one every night with dinner, but go lightly on the salad dressing or olive oil.
Eat lean protein at each meal, especially breakfast. It’ll help keep hunger pangs away for longer so you don’t arrive at the next meal starving.
Don’t pussyfoot around when it comes to exercise. Exercise briskly — whether it’s walking, jogging, biking, playing tennis — for at least 30 minutes a day, preferably longer. Some people will need to do it for about an hour daily to really move that needle down the scale.
Don’t view exercise as a chore but as “me” time. Make it a part of your fun instead of a postponement of fun. Try and exercise when you’d otherwise be sedentary.
Keep your expectations real. Aim for a one pound loss every week, two pounds max.
Excerpted from USA Today; Tips provided by Keith Ayoob, a registered dietitian at the Albert Einstein College of Medicine in New York
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