10 weight-loss tips that really work

You've made that promise to yourself: Those 10 extra pounds have got to go. And now, for the next big decision: Which diet is right for you?

There are bits that really work in just about every weight-loss plan, but you shouldn't have to read every diet book to find them, says Dr. Fred A. Stutman, M.D., a weight-loss expert and author of the recently released 100 Weight Loss Tips That Really Work (McGraw-Hill, 2006). Here are 10 surefire ways to win in the battle of the bulge.

1. Burn weight with carbohydrates
When you eat complex carbohydrates like vegetables, beans, legumes, fresh fruit, whole grains and nuts, your body uses so much energy metabolizing and digesting, you expend 250 calories daily "by the simple thermic effect of converting carbohydrates into energy," says Dr. Stutman.

2. Bulk up with fibre
Like complex carbohydrates, fibre gives your intestines a workout, so eating just 30 grams a day will burn off the equivalent of a slice of pepperoni pizza. Fibre also slows down digestion and sugar uptake so much, eating just one apple creates the same satiety as eating three cupcakes, says Dr. Stutman.

3. Sip apple cider vinegar
It's been used as a health tonic throughout history, but science now knows why apple cider vinegar is so good for you. It contains malic and tartaric acid, which help digest carbohydrates and slow their absorption into the bloodstream. Down one tablespoon before eating, or add it to a salad.

4. Nibble protein at night
Eating junk food after hours is a major hurdle many dieters face. Those tasty snacks might help you to fall asleep, but they will also wake you up as soon as your blood sugar falls. Instead of salty or sugary treats, try slow-digesting, appetite-suppressing foods like almonds, skim-milk yogurt or low-fat cheese.

5. Drink water
You've heard it before -- water transports nutrients, removes toxins and rehydrates the body. But it can also help you to lose weight. Nutritionists believe that dehydration, not hunger, causes some overeating. Start every meal with water and sip eight glasses through the day.

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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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