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• Drink a lot of water. There are no substitutes. Recent research indicates that we may not need to drink as much water as we once thought. Do it anyway! Drink at least one tall glass before sitting down to eat. Drink a glass each time you feel hungry, before you give in to the hunger. Many times thirst is the feeling that we mistake for hunger. At the very least, water is good for our skin! Recent research even indicates that hydration increases the body’s metabolism.

  
  
  

• Current research also indicates that calcium might help with weight loss by encouraging the body to absorb less fat or by boosting the metabolism. Drink low-fat or skim milk and reduced-fat or fat-free yogurts and cheeses. Consider taking a 500 mg calcium supplement.
  
  
  
• Eat protein for breakfast! It will keep you satisfied much longer. Make a point to eat some protein at each meal for that very reason. Keep in mind that protein portions are small. Three ounces is an acceptable portion size.

• Add fiber to your diet. It fills you up and keeps you satisfied.

• Don’t severely restrict fat from your diet. This is an important tip that people often ignore. “Healthy fats” in the right amounts help your body release weight.

• Fats are necessary for hormonal balance, joint lubrication, clear skin, and healthy hair. Some recent research even indicates that healthy Omega-3s can help with fat-burning.

• Dr. Oz suggests that we eat salad last like Europeans. His tip is that salad provides fiber and a sweetness that may satisfy that need for dessert.

• Speaking of eating salads, an old Weight Watchers tip is to dip your fork into the salad dressing before spearing your bite of salad. That tiny amount of dressing per bite gives a wallop of a taste!

• Don’t be afraid of being “picky” when eating in a restaurant. Ask for things the way you want them. Think of your weight loss journey as a “medical condition” that requires you to eat a certain way.

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