How Twitter Can Help You Lose Weight

Posted on January 16, 2013 by admin

Did you wake up early for your new spin class? Tweet about it! A new study from the University of South Carolina shows using Twitter as a support network can help people shed extra pounds.

Researchers looked at 96 obese men and women over a period of six months. In the main trial, they were divided into two groups: those who received informational podcasts about weight loss, and those who received the podcasts plus mobile apps for Twitter and tracking their nutrition and exercise along with other group members. After six months, both groups saw a 2.7 percent reduction in weight. However, when researchers looked specifically within the mobile group to examine how Twitter may have helped participants battle the bulge, they saw that every 10 posts to the social-media site resulted in a -0.5 percent weight loss.

Or, to put it simply: “Those who were engaged with Twitter lost more weight,” says lead researcher Brie Turner-McGrievy, Ph.D. Which makes sense, if you think about it from a social perspective. A group-based approach to weight loss can be helpful—the group provides a support network, and also helps keep everyone a bit more honest and motivated. “We were interested in finding a way to provide that group social support online during our intervention,” Turner-McGrievy says. “We chose Twitter because we wanted people to feel free to post multiple, brief messages each day, and have the choice to be anonymous.”

You can try using an online social network to keep you accountable for your health goals, too—no need to be a social media guru. Turner-McGrievy suggests the following:

Pinpoint Bloggers
Look up others tracking their own fitness journeys, and follow along. “I suggest first to search for weight loss bloggers online who also have a Twitter account,” says Turner-McGrievy. “Start by following them and then see who their users are. Follow the users you find who are similar to you.”

Interact
Don’t just watch others talk health; dive in. “Start tweeting!” Turner-McGrievy says. “Twitter is an amazing way to connect with other people who are also attempting to start an exercise, healthy-eating and weight-loss program.” Interaction is key. You want to feel like you’re in it together with other users, not like you’re alone on an island.

Update Your Status
No need to worry about making tweets witty or particularly newsworthy, Turner-McGrievy insists. “The posts to Twitter were mostly in the form of status updates, so just telling people that you went to the gym or stuck to your calorie goals for the day was helpful,” she says. “The nice thing about Twitter is it’s expected that you will post multiple times per day, and you can be fairly anonymous… Our study participants liked having the ability to be anonymous and not have to worry about a friend knowing they were trying to lose weight.”

Try Facebook
While Twitter’s anonymity is certainly great if you want it, Facebook may also work, especially if you can join a weight-loss group or have real-life friends getting fit along with you. “In a current weight loss trial we are conducting among women with Polycystic Ovary Syndrome, we are using private Facebook groups and have had good success with those,” Turner-McGrievy says.

photo: Spike Mafford/Photodisc/Thinkstock

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How to Quit Smoking Without Gaining Weight

Posted on January 3, 2013 by admin

It’s no secret that quitting the cancer sticks can lead to weight-gain—an incentive, for some, to hang on to the dangerous habit. But it’s time to put an end to that ridiculous excuse. A new anti-smoking medication may also help prevent weight gain among quitters, according to a study published in Biological Psychiatry.

Researchers at the University of Chicago and Yale University gave 700 male and female smokers either a pill, Naltrexone, or a placebo. Naltrexone helped the men ditch cigarettes, upping their quit rate from 17 percent to 30 percent over three months, but it did not significantly improve a woman’s odds of quitting. However, in women who did stop successfully, the drug helped cut their weight gain by more than half. Those on the placebo put on an average of 5.1 pounds, whereas women on Naltrexone only gained an average of 2.3 pounds. The drug is an opioid blocker, working to reduce cravings for alcohol, heroin, and nicotine, but it also blocks cravings for foods many smokers indulge on while they quit.

Mike Dow, Psy.D, clinical director of therapeutic and behavioral services at The Body Well integrative medical center in Los Angeles, explains weight gain is common with quitting because nicotine alters brain chemistry and induces cravings. “When you give up smoking, your brain is low in your body’s feel-good chemicals, dopamine and serotonin,” he says. “Many people gain weight when they quit smoking, because they trade cigarettes for unhealthy food to get these feel-good chemicals back. Dopamine is released when you eat high-fat foods, and serotonin is released when you eat sugar and processed carbohydrates.”

Here’s the thing: While more research is needed on Naltrexone (which, again, wasn’t actually effective at helping women quit), you don’t need to wait for a miracle pill to kick the habit. And definitely don’t avoid quitting in fear of food cravings and weight gain. A few strategies can help combat both problems. It’s not too late to re-write your New Year’s Resolutions list, with “Quit Smoking” at the top. Here’s how:

Keep active
Boost serotonin and dopamine levels — just don’t do it with food. Opt for healthy behavioral habits instead. “Running to loud music or kickboxing are great dopamine-booster activities,” Dow says. “Cuddling with loved ones or pets, calling friends, or taking mindful walks are great serotonin-booster activities.”

Avoid extreme dieting
You might think swearing off carbs is wise, but your body needs them to keep cravings in check. “Choose smart carbs like whole grains, fruits, and vegetables to control cravings and boost serotonin to control anxiety,” says physician nutrition specialist Melina Jampolis, MD.

Up your protein
Lean meat, eggs, soy and nut butters should stay in your food arsenal as you quit. Jampolis says protein with each meal will help “control blood sugar and hunger” over the course of your day.

Chew gum
Your mouth is used to cigarettes; don’t neglect it. Chew sugar-free gum between meals. “Quitting can increase appetite directly or indirectly, as you crave the oral stimulation of smoking,” Jampolis says. “Gum keeps your mouth busy, and studies show it can even help you lose weight.”

Break routines
Did you used to take a smoking break at 10 A.M. with co-workers? Take your break at 9:30, and go for a short walk instead to avoid the sight and smell of cigarettes. “Just like eating patterns, smoking patterns contribute to addictive behavior,” says Jampolis.

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Can Facebook Make You Gain Weight?

Posted on December 20, 2012 by admin

If you’re finding it hard to resist stuffing your face with holiday cookies, your Facebook profile may to be blame. Spending time on social networks can lower your self-control, according to a new study in the Journal of Consumer Research.

Researchers from Columbia University and the University of Pittsburg conducted a series of studies on social network use. In the first two studies, they found that people who were focused on their close friends while browsing Facebook had higher self-esteem after logging off. “We present an overtly positive view of ourselves on social networks,” says lead study author Keith Wilcox, Ph.D., assistant professor at Columbia Business School. “And we care more if that’s being seen by close friends. The more you focus on them while browsing, the more you’re thinking of the image you’re presenting to them.”

That may seem like a great side effect, but their next study found this momentary ego boost led to lower self-control. After browsing Facebook while focused on their close friends, participants were more likely to pick an unhealthy snack and give up quickly on a difficult task. “It’s essentially giving you the same feeling you would get from a great workout, but you didn’t actually do anything,” says Wilcox.

It makes sense: Posting pictures from your epic Saturday night and knowing your friends will “like” them can give you a huge boost of confidence. And that momentary high causes you to let other things slide—like taking in extra calories or spending more money. Over time, those behaviors add up. In their final study, the researchers surveyed 541 participants and found that spending more time on Facebook was associated with a higher BMI, more frequent binge eating, lower credit scores, and more credit card debt. Yikes.

But you don’t need to swear off the social network altogether. Just knowing how the site affects you can help you avoid the trap, says Wilcox. Still need a little extra help with self-control? Try these strategies to boost your willpower in any situation:

The situation: That chocolate cake is staring you down. Plus, you had a salad for lunch!
Do this: Reframe your thoughts
That same feel-good boost you get from Facebook can also come from making healthy choices. “Any time you feel like you’re doing well, it relaxes that willpower center in our brains,” says Christine Carter, Ph.D., sociologist at UC Berkeley’s Greater Good Science Center. To boost it back up, reframe what your good behavior means. “Don’t look at the salad as evidence that you’re doing well, but that you’re committed to your goals,” says Carter. You’ll be more likely to stick with that progress, instead of reversing it.

The situation: It’s been a long day, and you’re really not feeling the gym
Do this: Get up early tomorrow (and the next day, and the next…)
Need self-control to stick with your fitness routine? Hit the gym in the morning. “Willpower takes a lot of energy. And like a muscle, it gets fatigued,” says Carter. That’s why you’re more likely to give in when it comes to ordering takeout and curling up on the couch after a long day full of decisions.

The situation: You just passed a shoe sale and you need those heels
Do this: Vow to come back in a week
When temptation is right in front of you, it’s hard to turn down. “You don’t want to tell yourself no, because that makes you want them more,” says Carter. “Instead, promise yourself that if you still want them in a week, you’ll buy them.” Chances are you won’t feel the urgent need to spend once you’ve left the store.

The situation: Texting your ex seems like a fantastic idea
Do this: Delete his number EARLY
There’s a reason you have a sudden urge to call what’s-his-name after a long night out. “Your self-control is down when it’s the end of the night. You’re fatigued, and there’s probably alcohol involved,” says Carter. To avoid the midnight-dial, take extra precautions. Delete his number and give it to a friend in case you ever need it. Not ready for that? Change his contact name to something like “Bad Idea,” so you’re hit with a reminder every time you want to text him.

The situation: You’d rather watch your DVR than get your work done.
Do this: Take a short break
When stress depletes your self-control, it’s harder to resist quality procrastinating like a Downton Abbey marathon. “Give yourself ten minutes to relieve stress,” says Carter. Go for a walk or take a quick nap. A rise in blood sugar can also increase your willpower, so try a healthy snack like a handful of almonds.

The situation: Well, everyone else ordered a third martini.
Do this: Start the night with a plan
When you’re out with friends, it’s easy to get caught up and let our self-control off for the night. Counteract this by setting your limit before you go out. “People who make a plan are considerably more likely to stick to it than those you don’t,” says Carter.

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Could Expensive Junk Food Help You Lose Weight?

Posted on December 19, 2012 by admin

The next time you’re grocery shopping, ask yourself this: Would you still be tempted to buy that box of cookies if it cost ten bucks instead of just three? Scientists say probably not. The more expensive sugary sodas and junk foods are, the less likely people are to buy them, according to a new study in the journal PLOS Medicine.

Researchers from the University of Auckland and University of Otago analyzed data from 32 different studies examining pricing models and food consumption. They found that raising the price of sodas by 10 percent is associated with a 1 to 24 percent decrease in the consumption of soda. Likewise, a 1 percent price hike in foods with saturated fat is associated with a 0.02 percent decrease in consumption of those foods. And even more promising: Turns out, lowering the price of fruits and vegetables by 10 percent could result in a 2 to 8 percent increase in consumption of produce.

In short: If it’s affordable, people will buy it—regardless of whether it helps or hurts their health. That’s why food companies price large items at a discount—they know it’ll drive sales, says Marion Nestle, Ph.D., a professor of nutrition, food studies, and public health at New York University and author of Food Politics: How the Food Industry Influences Nutrition and Health. Unfortunately, healthy options tend to be much more expensive than junky items. “The Department of Commerce says the indexed price of fresh fruits and vegetables has gone up by about 40 percent since 1980 whereas the indexed price of sodas has declined by about 15 percent,” Nestle says. “That’s a big incentive to buy sodas.”

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Best Apps for Weight Loss

Posted on December 14, 2012 by admin

When it comes to losing weight, two methods are better than one. According to a new Northwestern University study, you’ll be more successful at losing weight if you pair weight-loss apps with regular monthly attendance at diet and exercise meetings, rather than just taking the classes alone.

The study, published in the Archives of Internal Medicine, tracked 69 overweight adults who attended diet and exercise meetings on a monthly basis. Each participant received weekly calorie goals based on their current weight, and weekly activity goals based on their current activity level. The group was then spilt up: One group recorded their eating and activity on paper, and the other used a weight-loss app. Those who used the app and attended 80 percent of the meetings lost 15 pounds. Overall, the average weight loss for the app users, including those who did not attend the meetings, was 8.6 pounds. Significantly, those who attended the meetings but didn’t use the app lost little to no weight.

“Weight-loss apps provide real-time feedback, which not only helps you track what you’re eating, but helps you make smarter decisions in the first place” says study researcher Bonnie Spring, PhD, a professor of preventive medicine at Northwestern University Feinberg School of Medicine in Chicago. It gives a stronger sense of accountability than tracking your diet and exercise on paper, she adds.

But if you’re substantially overweight—like the study participants—the app alone is not always enough. “The combination of the app and meetings creates a sense of accountability and establishes your peer group,” Spring says. “You’re interacting with folks who are walking the same trail as you,” Spring adds, which gives you a sense of comradery.

Whether you’re looking to lose a handful or a hundred pounds, weight-loss apps are an excellent place to start. If you really want to give yourself a greater chance at weight-loss success, pair your app with a supportive community with similar goals. Here are the three top-rated weight-loss apps that include community support, recommended by Chad Catacchio, a tech expert for thenextweb.com.

MyFitnessPal (free on iOS and Andriod)
“One of the best reviewed weight-loss apps on Google Play, and an editor’s pick from both PC Mag and Wired, MyFitnessPal has a pretty impressive food database of over 2 million foods that it can count calories for,” Catacchio notes. The app syncs with the service’s website, which has a large community where users can exchange weight-loss triumphs and difficulties.

Noom (free & paid on Andriod)
If you like to be told what to do, this is the app for you. Noom tells you exactly what to do every day with daily weight-loss tasks, which it tracks in real-time. Your progress is then graded, which allows the app to continually adjust itself to help you lose weight. Think of it like a game! “The nice-looking app uses gamification tactics to get you motivated,” Catacchio mentions. It’s also integrated with Facebook and Twitter so you can get your friends in on the pound-dropping action.

Diet Point (free & paid on iOS and Andriod)
If you’re looking for the basis, Diet Point is the way to go. It claims to have the largest list of diet plans (55 for free, more than 150 for paid users) as well as the largest mobile weight-loss forum. The app comes with BMI and BMR calculators along with real-time meal reminders. “The app is relatively basic looking, but the reference and community seem to be its strengths,” Catacchio reports.

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How to Find Your Happy Weight

Posted on November 27, 2012 by admin

Even if you’re unhappy with your current weight, your weight loss goal might be more forgiving than your elastic-band pants. According to a 2012 Gallup Poll, the average American woman is heavier than she was 20 years ago—and her “ideal” weight is heavier, too.

Researchers asked a random sample of 1,015 American adults about their current weight and related attitudes. Then they compared the results to data collected from a different sample in 1990. On average, women weigh 14 pounds more than the women polled 22 years ago, and their average ideal weight is now 11 pounds heavier than it was back then.

“If you always see people who are overweight, you begin to think that’s normal,” says Keri Glassman, registered dietician and Women’s Health expert adviser on weight loss. “Then you see someone at a normal weight, and you think they look thin.”

Which makes sense: 60 percent of the people polled said their weight is about right. That’s in spite of the fact that 60 percent of Americans are overweight or obese, according to a quarterly Gallup-Healthways Well-Being Index. Certainly, some people are content with being overweight. But it’s also likely that many people don’t realize that their perceptions of normal—and healthy—are skewed.

So how can you be sure that your ideal weight is as ideal as you think? Surprisingly, Body Mass Index (BMI) isn’t a good predictor—BMI measures ignore factors such as body type, genetics, and muscle mass.

Your best bet is to think in terms of health and happiness, not numbers. “Just think about the time that you felt your healthiest, when you were eating well without starving yourself,” says Glassman. If you need a number to latch onto, make it your goal to return to what you weighed then. But be realistic: weighing what you did in high school or on your wedding day might not be attainable.

If you can’t recall a time when you felt healthy, begin with the standard formula for calculating the ideal weight for women:

Allow 100 pounds for your first 5 feet, then add 5 pounds for every extra inch. To account for muscle mass, body shape, size, and genetics, add and subtract 10 percent. This is your healthy weight range. So, if you’re 5-feet 3-inches tall, your healthy range is between 103.5 to 126.5 pounds.

“It’s still a very generic number, but the range makes it a little more accurate and a good guideline,” Glassman says.

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Can Soda Help You Lose Weight?

Posted on November 16, 2012 by admin

If your goal is to lose weight, no one will tell you to drink more soda. But Pepsi Special, a new fiber-infused soda from Pepsi-Cola, has been marketed as being able to block fat and reduce hunger. And some nutritionists are calling foul.

The sugar-free beverage contains wheat dextrin, a starch fiber extracted from processed wheat. Fiber—the indigestible part of plants—has been shown to steady blood sugar and help you feel full for longer. Additionally, a 2006 study from the National Institute of Health and Nutrition in Tokyo found that rats that ate both dextrin and fat absorbed less fat than rats fed only fat.

However, added fiber doesn’t necessarily have the same weight-loss benefits as fiber you can get from whole foods, says Joanne Slavin, PhD., professor of Food Science and Nutrition at the University of Minnesota. According to her research, eating or drinking items with added fiber doesn’t decrease hunger, food cravings, or consumption throughout the day. “Whole foods make people feel fuller than beverages of the same fiber content—even when fat, carbohydrate, and calorie content is the same,” she says.

Another point of concern: The downside of a mass-marketed fiber-infused soda outweighs any potential benefits. “Fortifying foods that aren’t nutritional can be dangerous,” Slavin says. “It leads people to think that unhealthy foods are good for them.”

And make no mistake: Sodas are not healthy, even when sugar-free and infused with fiber. Consumption of soft drinks has been linked to cancer, diabetes, kidney problems, and accelerated aging. And that’s not just the sugar-laden kind. According to a 2011 study from the University of Texas at San Antonio, people who drink two diet sodas a day have waist circumferences five times longer on average than those who abstain from the soda.

The good news is you don’t need to rely on fibrous sodas for your fiber fix. Try these whole foods, instead:

Whole Grains
Refined grains have been stripped down, so they don’t have as much fiber as whole. Wheat bran packs the most fiber (3.5 grams of fiber per serving) and is the best at halting hunger, Slavin says. Buy it whole to add to baked goods or sprinkle over soups, cereals or salads.

Beans and Legumes
A cup of black beans or lentils will score you more than half of your daily fiber needs. They’re also high in protein, which can further help keep hunger at bay.

Fruits and Veggies
While all fruits and vegetables are fiber-filled, cruciferous vegetables (think broccoli, Brussels sprouts, and cauliflowers) are your best bets when it comes to meeting your daily fiber goals. Just eat them raw (or minimally cooked) whenever possible, because heat can damage a plant’s fiber reserve and reduce its beneficial effects, Slavin says.

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How to Lose Weight With Mindful Eating

Posted on November 14, 2012 by admin

Do you have a hard time sticking to a meal plan or a diet program? Stop scheduling and counting—listening to your body might be the only direction you need.

According to a new study in the Journal of the Academy of Nutrition and Dietetics, eating mindfully—consuming food based on how hungry and full you feel throughout the day—can be just as effective for weight loss in adults with Type 2 diabetes as following a nutrition plan.

Study participants were divided into two treatment groups. One group followed a nutrition program that educated participants about healthy food choices, interpreting food labels, and rules for dining out. The second group did not receive specific nutrition objectives and was trained in a mindful approach to food selection and eating. People in both groups lost an average of 3 1/2 to 6 pounds and both reduced their blood sugar levels considerably after three months.

How does the mindful approach work? Lisa Young, PhD, RD and author of The Portion Teller, says a better understanding of your body can have a huge impact. “When you are more aware of your eating habits, you pay better attention to what, when, and why you are eating,” she says.

And the “why” may be the most important factor to consider. “Everyone has different reasons that cause them to overeat—some are bored, or sad, or happy, or dining in a group—but realizing what causes it can help you better monitor the habit,” Young says.

Want to incorporate a more mindful method to your day? Try these three tips.

Keep a Food Diary
By tracking what you consume, you can better highlight the reasons you eat and which parts of the day you are most hungry. Use the journal not only to note which kinds of foods and how much you eat, but also to track your level of hunger. “Eat just enough to keep yourself in the middle of the scale,” Young says. “If you are at a one [starving], you tend to not make healthy choices.”

Chew Slowly
Eating slower and taking smaller bites will also help you be more in tune with what your body needs, says Young. And don’t forget to make friends with your dishes! “Do not eating standing and do not eat out of the box—put all your food on a plate or in a bowl,” Young says. By pre-plating your food, it is easier to eyeball correct portions and the visual cue will assist your resolve at the end of your meal.

Snack Smart
Can’t help but nibble? Reach for Young’s snack of choice—popcorn. She likes it because it is a whole grain (the fiber helps you feel fuller longer), and you don’t have to stop at just one kernel. “Three cups of popcorn is a serving, so you get a lot more bang for your buck,” she says. Turn your next bowl into a superstar snack with these six yummy popcorn recipes.

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The Secret to Making Weight Loss Last

Posted on November 13, 2012 by admin

Planning to go on a diet? Prepare yourself—literally. According to a recent study from Stanford University, it’s easier to keep the weight off if you adopt healthy lifestyle habits, like eating mindfully and taking brief walks, before you start your weight-loss plan.

The study, which appears in the Journal of Consulting and Clinical Psychology, found that women who spent eight weeks mastering weight-maintenance skills before embarking on a weight-loss program shed the same number of pounds as women who started a weight-loss program immediately. More importantly, the results showed that the “maintenance-first” women regained only 3 pounds on average a year later, compared to the average 7-pound gain for the immediate dieters.

“The premise for the ‘before’ idea was that women could have an opportunity to master the maintenance skills before having to worry about losing weight,” says study author Michaela Kiernan, PhD. That way, study participants were able to channel their initial motivation and excitement into maintenance, the usually elusive part of weight-loss management, Kiernan adds.

Make this method work for you. If you’ve struggled to keep off excess pounds, start with these five healthy habits before actively starting to lose weight.

Make a healthy grocery list
“Stocking your pantry with healthy staples will set you up for success,” says Rachel Berman, a registered dietician and director of nutrition for CalorieCount.com. Healthy staples include frozen or fresh fruits and veggies, whole grains, nut and nut butters, dried beans, seeds, condiments—like olive oil—low-fat milk, yogurt, and eggs, she adds. Here’s a shopping list you can start with.

Start drinking more water
Drink about 8-10 cups of water per day to keep your energy high and metabolism strong. “Staying hydrated helps you become more in tune with your physical hunger cues so you’re less likely to overeat,” Berman says. Also, ditch sugary drinks like lemonade or soda and instead add fresh fruit flavor to water using an infusion pitcher. If you’re not sure which drinks to ditch, here’s a list of the worst beverages at the supermarket.

Create a support system
Keep your family in the loop about the healthy changes you’re making, without mentioning weight loss as the reason. Even better, try and get them to join in. “Statistics show that people have more success losing weight when they have a support system,” Berman says. Could your friends and family be to blame for your weight? Here’s how to not fail prey to fat peer pressure.

Start a food journal
Track your food with plain old pen and paper or use more interactive logs found online—like CalorieCount.com. “This helps you stay accountable for what you’re eating and recognize where you need to make improvements,” Berman says. “Mindfulness of what you’re eating and drinking is a key ingredient in making changes,” she adds.

Find your favorite exercise
If you dread going to the gym or doing an hour-long boot-camp workout, you won’t stick with it. “Finding an activity you enjoy is important for sustainability and keeps you motivated to create and keep healthy habits,” Berman says. Try going to a dance class or take a stroll for 20 minutes first thing in the morning. Still bored with your routine? Here are 21 ways to make fitness fun!

photo: Photodisc/Thinkstock

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Eat THIS, Lose Weight

Posted on November 6, 2012 by admin

The key to losing weight isn’t to deprive yourself until you hallucinate about pastries. In fact, your best bet at shedding pounds is to add certain foods to your diet. Turns out, eating high-protein meals and snacks could help you lose weight, according to a new review published in The American Journal of Clinical Nutrition.

Researchers from the University of South Australia in Adelaide analyzed 24 past studies that compared reduced-calorie, high-protein, low-fat diets with reduced-calorie, standard-protein, low-fat diets. On average, over a 12-week period of time, dieters who ate more protein lost nearly 2 pounds more than those on a standard-protein diet. Plus, 3 out of 5 participants with a high-protein diet reported feeling more satisfied than those with a standard-protein diet.

It’s hard to say exactly why a high protein diet yields greater weight-loss results, according to Tom Wycherley, PhD, of the University of South Australia and lead author of the study. Two possibilities: First, it takes more energy for your body to process protein. Second, a higher protein diet keeps your metabolism humming by preserving your muscle mass and resting energy expenditure (the amount of calories you burn while at rest), says Wycherley. So protein may actually make your body work harder for you all throughout the day.

That second point—that protein helps maintain muscle mass—is why it’s especially important for women to up their intake, according to David Heber, PhD, Professor of Medicine and Director of the Risk Factor Obesity Program at UCLA. “Starting at about age 35-40, women start losing a significant amount of muscle as they become more sedentary,” he says. “When you lose muscle, you lose 14 calories per pound of energy that you would otherwise burn.” So the less muscle you have, the fewer calories you burn, and the more likely you are to pack on extra pounds.

Your stay-slim solution: Load up on more protein, obviously. Heber recommends eating 4 servings of 25 grams of protein per day (twice the amount recommended by the USDA!). So for breakfast, lunch, and dinner, make sure there’s a source of protein—like a 3.5-ounce can of tuna, 6 egg whites, or a cup of non-fat cottage cheese—on your plate. Plus, try this craving-crushing and appetite-suppressing trick: Eat 25 grams of protein a few hours before dinner. “It’s a good time to get rid of that hunger so that when you eat dinner you’re in better control,” says Heber.

The next time your stomach rumbles and dinner is hours in the future, reach for any of these nine protein-packed snack combos, recommended by Lisa M. Moskovitz, RD, CDN, CPT, owner of Manhattan-based practice Your New York Dietitian.

1 6oz container plain nonfat Greek Yogurt = 18g protein
1 tbsp chopped walnuts = 3g protein
1/4 cup Bear Naked granola = 4g protein

2 tbsp all-natural peanut butter = 9g protein
1 whole grain english muffin = 7g protein
1 part-skim string cheese = 7g protein

1/2 cup 1% cottage cheese = 14g protein
2 tbsp pumpkin seeds = 5g protein
1/2 cup Kashi Go Lean cereal = 6g protein

1 cup shelled edamame = 16g protein
1/2 Japanese salmon summer roll = 8g protein

1 bag Glenny’s Organic Soy Crisps = 12g protein
3 laughing cow light cheese wedges = 7g protein
1 ounce raw almonds = 6g protein

2 Hard-boiled egg = 14g protein
1/2 cup 1% cottage cheese = 14g protein

Lettuce Wraps with 2 laughing cow light cheese wedges = 5g protein
and 3 ounces of sliced turkey = 20g protein

1 scoop of whey protein = ~20g protein
1 cup of almond milk = 1g protein
1 tbsp peanut butter = 4g protein

3 ounces light chicken or tuna salad = 21g protein
1.5 ounce whole grain crackers = 4g protein

photos: Jupiterimages/Pixland/Thinkstock

More from WH:
37 Protein-Packed Recipes
The Best Protein Bars
Workout Secrets from Super-Fit Celebrities
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Serving Jittery Joe's Coffee, Cecilia Villaveces, Cakes and Italian Gelato

Tag Archives: Weight

How Twitter Can Help You Lose Weight

How to Quit Smoking Without Gaining Weight

Can Facebook Make You Gain Weight?

Could Expensive Junk Food Help You Lose Weight?

Best Apps for Weight Loss

How to Find Your Happy Weight

Can Soda Help You Lose Weight?

How to Lose Weight With Mindful Eating

The Secret to Making Weight Loss Last

Eat THIS, Lose Weight