Earlyface

1. Indulge in fat releasing foods. They should
help keep you from feeling deprived and binging on
higher-calorie foods. For instance:
Honey. Just 64 fat releasing calories in one
tablespoon. Drizzle on fresh fruit.
Eggs. Just 70 calories in one hard-boiled egg,
loaded with fat releasing protein. Sprinkle with
chives for an even more elegant treat.
Part-skim ricotta cheese. Just 39 calories in
one ounce of this food, packed with fat releasing
calcium. Dollop over a bowl of fresh fruit for
dessert.
Dark chocolate. About 168 calories in a one-
ounce square, but it’s packed with fat releasing
fiber.
Shrimp. Just 60 calories in 12 large.
MORE: 13 fat releasing foods »
2. Treat high-calorie foods as jewels in the
crown. Make a spoonful of ice cream the jewel and
a bowl of fruit the crown. Cut down on the chips by
pairing each bite with lots of chunky, filling fresh
salsa, suggests Jeff Novick, director of nutrition at
the Pritikin Longevity Center & Spa in Florida.
Balance a little cheese with a lot of salad.
3. After breakfast, make water your primary
drink. At breakfast, go ahead and drink orange
juice. But throughout the rest of the day, focus on
water instead of juice or soda. The average
American consumes an extra 245 calories a day
from soft drinks. That’s nearly 90,000 calories a
year — or 25 pounds! And research shows that
despite the calories, sugary drinks don’t trigger a
sense of fullness the way that food does.
4. Carry a palm-size notebook everywhere you
go for one week. Write down every single morsel
that enters your lips—even water. Studies have
found that people who maintain food diaries wind
up eating about 15 percent less food than those who
don’t.
5. Buy a pedometer, clip it to your belt, and
aim for an extra 1,000 steps a day. On
average, sedentary people take only 2,000 to 3,000
steps a day. Adding 2,000 steps will help you
maintain your current weight and stop gaining
weight; adding more than that will help you lose
weight.
6. Add 10 percent to the amount of daily
calories you think you’re eating , then adjust
your eating habits accordingly. If you think you’re
consuming 1,700 calories a day and don’t
understand why you’re not losing weight, add
another 170 calories to your guesstimate. Chances
are, the new number is more accurate.
7. Eat five or six small meals or snacks a day
instead of three large meals. A 1999 South
African study found that when men ate parts of their
morning meal at intervals over five hours, they
consumed almost 30 percent fewer calories at lunch
than when they ate a single breakfast. Other studies
show that even if you eat the same number of
calories distributed this way, your body releases
less insulin, which keeps blood sugar steady and
helps control hunger.