's Top Tips on Losing Weight

Include two fruits or vegetables in every meal or snack. You'll feel fuller and cut back on calories from other foods.
Eat breakfast. You'll be less likely to overeat later in the day.
Snack every four hours (try oranges, apples, pretzels, string cheese).
Eat at regular intervals.
Know your portions:

1/2 cup of rice is the size of your fist;
An ounce of cheese or 25 grammes is a large marble;
a 3-ounce or 100 gramme serving of meat is a deck of cards.

Divide your plate:

3/4 with vegetables, grains, beans and fruit; 1/4 with extra-lean meat or low-fat dairy products.

Have a cookie now and then if you feel like it; just drop something else that day.

Drink water regularly. A glass every hour or two will keep you full.
Eat slowly.
Cut 100 calories a day (replace that chocolate bar with an orange and banana) and lose one pound of weight a month.
Buy pre-cut fruit and veggies: you'll be more likely to munch on them for a snack or make a salad for dinner.

Go for the less processed food (potato versus fries, whole-wheat bread over doughnuts.)
Don't eat on automatic pilot (i.e. tasting while cooking, noshing from the serving bowl.)
Limit alcohol to special occasions. Not only is it highly caloric, it stimulates appetite and obliterates willpower.
Brush your teeth after eating.
Eat beans. Add a handful to salads and soups to curb hunger pangs longer.
Sweeten with spice. Add spices like cinnamon and vanilla to desserts versus sugar.
Try a new food each day. The flavor will save you from dietary boredom (add mangos to a chicken dish, peppers and/or relish to your sandwich, winter pears to a salad.)
Go spicy . Get a hot flavour boost with chillies, salsa and curry instead of overeating.
Don't even open the menu. Resist temptation by just ordering the steamed vegetables or something else low-fat like a grilled chicken salad or a soup and salad combo.
Try a herbal supplement to help curb your appetite and give you more energy.

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