Earlyface

Losing pounds doesn't have to be torture
(we're looking at you, cayenne-pepper
cleanse). Adopt at least three of these
behaviors — they're simple to integrate into
your day-to-day routine, and all are
enthusiastically backed by nutritionists —
and you'll be thinner and healthier in days.
(Plus, the weight will stay off.)
1. SNACK, BUT SMARTLY
Grazing between meals used to be on the
weight-loss hit list. But nutritionists now
know that it's better to satisfy a craving
with healthy grub than ignore it and risk a
junk-food binge later. The best picks are
filling, protein-packed snacks, such as one
stick of string cheese, a tablespoon of
peanut butter on a piece of fruit, or a
medium-size bowl of edamame.
2. TURN OFF THE TV
Dining while viewing can make you take in
40 percent more calories than usual, reports
a new study. And texting, driving, or any
other distracting activity during a meal can
also result in your eating too much. Instead,
make each meal something you put on a
plate and sit down to, even if you're eating
solo.
3. STEP ON THE SCALE DAILY
If your regular weight increases several days
in a row, it's a red flag letting you know you
need to cut back a little or beef up your
workouts slightly.
4. SCULPT THREE TIMES A WEEK
Doing 5 minutes each of push-ups, lunges,
and squats (in 30-second intervals) will help
build and maintain muscle mass. The more
muscle you have, the higher your
metabolism will be, so you'll torch more
calories as you go about your day.
5. REACH FOR YOUR CELL
Next time your mind gets stuck on a certain
food, call a friend and redirect your brain by
asking how her day's going. Research
shows that cravings only last about 5
minutes, so by the time you hang up, the
urge to devour junk will have subsided.
6. EAT A BIG, BALANCED BREAKFAST
An a.m. meal made up mostly of carbs and
protein with some fat keeps blood-sugar
levels steady and hunger pangs away so
you're not susceptible to pigging out come
lunch, studies show. Opt for something
satisfying for your stomach and taste buds
— like egg whites and turkey bacon with
whole-wheat toast.
7. WATCH THE BOOZE
One innocent-looking margarita or
cosmopolitan can rack up hundreds of
calories that do nothing to quench your
appetite. Treat yourself just on the
weekends and cut back somewhere else or
stick to a glass of wine, light beer, or vodka
and soda — three drinks that each have
about 100 calories per serving.
8. HAVE FRUIT TWICE A DAY
Fruit has no fat and is mostly water, so it'll
fill you up while leaving less room on your
plate (and in your stomach) for high-cal fare.
Don't freak about fruit's carb count — we're
talking the good kind of carbohydrates that
contain lots of healthy fiber.
9. STAY ASLEEP LONGER
Getting to bed just 30 minutes earlier and
waking up 30 minutes later than you
normally do can help you make better food
choices, researchers report. Also, when
you're well-rested, you're less prone to
snacking out of fatigue or stress.
10. VISUALIZE YOURSELF THIN
When you feel your willpower breaking,
conjure up a mental picture of yourself
when you looked and felt slim. The visual
motivation keeps you focused on your goal
weight and reminds you that it is attainable,
since you've achieved it before.