6. Pop some nuts
Dieters love snacks, and two of the best are unbuttered popcorn and nuts. The former has two grams of fibre per cup, while the latter contain protein, folic acid, vitamin D, copper, magnesium and monounsaturated fats. Just a handful of almonds and walnuts also triggers the release of cholecystokinin, a hormone that shuts down your appetite.
7. Walk before and after you eat
Just before a meal, take a brisk stroll around the block -- it'll help switch off your appetite. Then, 45 minutes after eating, take another hike. The thermic dynamic action of digesting your dinner along with the exercise will help you burn off 10 to 15 per cent more calories.
8. Don't yo-yo
According to the 40-year-long Framingham Heart Study, going on and off diets messes up your metabolism and your health. When dieters lost 10 per cent of their body weight, they reduced their risk of heart disease by 20 per cent; when they gained it back, they increased their risk by 30 per cent.
9. Pick the best of the worst
Every dieter has been confused about where to indulge every now and then -- it's the unavoidable choice between pizza and a hot dog. Best advice? Grab a slice of plain pizza. Despite its calories, it also has protein and calcium from cheese and lycopene from tomatoes.
10. Cook with garlic and onions
"Garlic and onions contain phytonutrients that break down fat globules from food in the intestinal tract," says Dr. Stutman, "preventing this fat from being absorbed into the body."
When you enjoy moderate portion sizes and get regular exercise, weight loss can be simple. "Combined, the tips make for a doable set of building blocks for weight loss, physical fitness and healthy eating habits," says Dr. Stutman.
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