36 fast, easy ways to lose weight

They provide lots of flavour with few kilojoules, plus they turn up your digestive fires, causing your body to temporarily burn a few more kilojoules. Choose them over butter and creamy or sugary sauces.

For the kilojoules in one kid-size box of apple juice, you can enjoy an apple, orange and a slice of watermelon. These whole foods will keep you satisfied much longer than that box of apple juice, so you’ll eat less overall. And research has shown that there’s no difference in the impact on your body between drinking fruit juice and drinking a fizzy drink or other sugary drink.

Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with the healthiest nuts you can eat, plus raisins, seeds and dried fruit.

Studies find that the more you eat in the morning, the less you’ll eat in the evening. And you have more opportunities to burn off those early-day kilojoules than you do to burn off dinner kilojoules.

That clean, minty freshness will serve as a cue to your body and brain that mealtime is over.

Instead of piling everything on one plate, bring food to the table in individual courses. For the first two courses, bring out soup or veggies such as a green salad or the most filling fruits and vegetables. By the time you get to the more kilojoule-dense foods, like meat and dessert, you’ll be eating less or may already be full.

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Source: RD.com