1. Eat breakfast. According to research, breakfast eaters have more physical and mental energy throughout the morning, have an easier time losing weight and maintaining weight, and are less likely to develop chronic diseases.
2. Choose the right fats. Enjoy small amounts of olive oil, nuts and seeds, avocado and fatty fish. Use these fats to replace butter, cream and other vegetable oils like corn and soybean.
3. Limit white flour products. Replace them with small amounts of whole grain choices like oatmeal, brown rice, barley and quinoa, which are packed with nutrients and fiber.
4. Keep a food journal. Journaling helps keep you accountable. Be honest with yourself as you write things down. This is a chance to assess your overall eating habits and readiness to change.
5. Shop from a shopping list. Sticking to your list helps to avoid impulsive purchases.
6. Go fish. Eat fish twice a week to pack in the Omega-3's. Fresh or water-packed tuna, salmon, trout, sardines, mackerel and herring are healthy choices.
7. Be smart about snacks. Hungry between meals? Opt for wholesome snacks like a small handful of nuts and fruit, an ounce of cheese and raw vegetables, or natural peanut butter on a rice cake, instead of chips and cookies.
8. Eat more fruits and vegetables. Vegetables and fruits are packed with vitamins, minerals and fiber, and can help prevent cancer and other chronic diseases. .
9. Cut back on sugar. Excess sweets from candy, pastries and sugary drinks like soda, lemonade and ice tea can inhibit further weight loss. Too much sugar in your diet has been implicated in heart disease as well.
10. Eat mindfully. Food should be savored. Enjoy each bite. Slowing down your pace, and giving attention to WHAT you are eating, increases your satiety and helps with weight loss and digestion, too.