1. Breathe deeply. Taking the time to take some deep breaths has been shown to reduce stress, to increase energy, and to quiet the mind.
2. Try using smaller plates. Research at the Food and Brand Lab at Cornell has shown that people eat about 92% of the food they serve themselves—so when people overserve themselves, they tend to overeat too. A small portion on a small plate is likely to appear to be a good helping, but a small portion on a large plate may appear meager and unsatisfying. So, just changing your plates can help you keep your intake in check.
3. Eat breakfast every day. Studies have found that people who eat breakfast are half as likely to have blood-sugar problems and are less likely to overeat later in the day. Researchers believe that eating first thing in the morning may help to stabilize blood sugar levels, which regulate appetite and energy.
4. Try eating high-fiber cereal for breakfast. High fiber cereals have been suggested to be central to breakfast's health benefits and can help reduce the risk of heart disease, stroke, diabetes, and even intestinal polyps and colon cancer. Look for breakfast cereals that provide at least 6 grams of fiber per serving and make sure your choice is low in sugar (less than 10 grams per serving).
5. Choose whole grains more often. Try whole-wheat breads, brown rice, bulgur or barley. Consuming foods rich in fiber reduces the risk of coronary heart disease and may help with weight management.
6. Select a mix of colorful vegetables each day. Vegetables of different colors provide different nutrients. You can use add colorful nutrients to your meals just by shredding carrots or zucchini into your meatloaf, casseroles, quick breads, and muffins.
7. Keep healthy snacks on hand at home, at work, or on the go to combat hunger and prevent overeating. Some healthy snack ideas are: whole grain crackers with turkey or cheese,; fruit smoothies—fruit blended with juice, yogurt, or milk; an apple with peanut butter; whole wheat pita with hummus and vegetables; a handful of almonds.
8. Eat an apple. Studies have shown that a chemical in apples helps prevent colon cancer in laboratory and animal studies. And, because of the high fiber content in apples, the fruit's natural sugars are slowly released into the blood stream, helping maintain steady blood sugar levels throughout your day, making it less likely for you to fall into an afternoon slump.
9. Eat less salt. Cutting back on sodium can help prevent or lower high blood pressure. Read food labels and try to limit the amount of sodium you eat to 2400mg a day.
10. Get a good night’s sleep. Not sleeping enough has been shown to be linked with an increased risk of car accidents, a higher likelihood of obesity, increased risk of diabetes and heart problems, and increased risk for depression and substance abuse. And research has shown that not only does a good night’s sleep lead to feeling alert and refreshed, it also decreases stress and enhances memory and learning. So make sleep a top priority.
11. Looking for the heart benefits you’ve heard are associated with red wine but trying to avoid too much alcohol? Drink purple grape juice—it has the same heart healthy benefits with none of the alcohol.
12. Eat a low fat diet. Research shows that diets high in fat raise stress hormone levels and suppress the immune system.
13. Have family dinners. Eating healthy doesn’t need to be a lonely activity. Have your family join you. Healthy food can be tasty too!
14. Reward yourself. Having trouble sticking to your new health plan? Try rewarding yourself for your accomplishments.
15. Eat three meals and two snacks a day. Eating 5 times a day has been shown to keep blood sugar in balance so you’re less likely to crash in the middle of your day.
16. Slow and steady wins the race. Keep your changes small and reasonable. Rapid changes disturb the brain chemicals that regulate appetite and weight, and such big changes are hard to sustain.
17. Walk for a good cause. Sign up for a race! Your community likely holds annual fun runs that raise money for charity. These races are non-competitive and have many walkers. You can meet your fitness goals while helping out others in need.
18. Get support. Log onto our chat room and find other people to talk to about the joys and frustrations about getting fit. You can swap tips.
19. Eat a cookie. Really. Feeling deprived is not a good feeling and often leads to overdoing it later. Beware of the diet mentality. Make healthy changes to your eating patterns that you can sustain.
20. Practice mindful eating. When you pay attention as you eat, you are more likely to feel satisfied and less likely to overeat.
21. Eat fish. Fish contains the omega-3 fatty acid DHA, which is an essential component for optimal brain function. It has also been shown to help combat depression. Don’t like fish? Try taking fish oil capsules. You’ll get the benefits without the fish.
22. Know your triggers. Certain foods too irresistible to you? Do you end up overdoing it every time you eat them? Avoid these triggering foods. It’s okay to say no to these foods until you can figure out how to eat them in moderation.
23. Beware of caffeine. You don’t need to give up your morning cup of coffee. But, too much caffeine can make it harder for you to fall asleep at night, can cause you to sleep less deeply, and to wake up groggy in the morning. Caffeine also acts as a diuretic which dehydrates you can and can lead to feeling fatigued.
24. Cry. Stuffing down feelings often goes hand in hand with overeating. Don’t eat your sadness, have a good cry and let other people know about your feelings. Use food to nourish your body not mask your emotions.
25. Drink water. Water is essential for keeping our bodies functioning. Not drinking enough water can lead to fatigue, muscle spasms, renal dysfunction, increased risk of bladder cancer, and even death. So, drink up.
Here are some other tips from the U.S. Department of Health and Human Services:
1. Walk to work.
2. Use fat free milk over whole milk.
3. Do sit-ups in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat & poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower.
13. Increase the fiber in your diet.
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda.
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates.
22. Get off a stop early & walk.
23. Don't eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work.
36. Wash the car by hand.
37. Don't skip meals.
38. Eat more celery sticks.