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Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts. Stressed — find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath. Low on energy — find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap.

Lonely or bored — reach out to others instead of reaching for the refrigerator.

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Avoid distractions while eating. Try not to eat while working, watching TV, or driving. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes. Mix things up to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.

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How to Recognize and Stop Emotional Eating. Stop eating before you are full. Permanent weight loss requires making healthy changes to your lifestyle and food choices. Find a cheering section. Social support means a lot.

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Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need. Slow and steady wins the race. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. Set goals to keep you motivated. Use tools to track your progress.

Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated. Get plenty of sleep. Lack of sleep stimulates your appetite so you want more food than normal; at the same time, it stops you feeling satisfied, making you want to keep eating.

Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep a night. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods.

10 Unbelievable Diet Rules Backed by Science

Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose. Calories obtained from fructose found in sugary beverages such as soda and processed foods like doughnuts, muffins, and candy are more likely to add to fat around your belly. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes. High-fiber foods such as fruit, vegetables, beans, and whole grains are higher in volume and take longer to digest, making them filling—and great for weight-loss.

Eat vegetables raw or steamed , not fried or breaded, and dress them with herbs and spices or a little olive oil for flavor. Add fruit to low sugar cereal —blueberries, strawberries, sliced bananas. Bulk out sandwiches by adding healthy veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.

What's the best diet for healthy weight loss?

Add more veggies to your favorite main courses to make your dish more substantial. Even pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables. Set yourself up for weight-loss success by taking charge of your food environment: Cook your own meals at home. This allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sugar, unhealthy fat, and calories than food cooked at home—plus the portion sizes tend to be larger.

Serve yourself smaller portions. Use small plates, bowls, and cups to make your portions appear larger. Studies suggest that consuming more of your daily calories at breakfast and fewer at dinner can help you drop more pounds.

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Eating a larger, healthy breakfast can jump start your metabolism, stop you feeling hungry during the day, and give you more time to burn off the calories. Fast for 14 hours a day. Try to eat dinner earlier in the day and then fast until breakfast the next morning. Plan your meals and snacks ahead of time.

How to Lose Weight and Keep It Off: Dieting Tips that Work and Won’t Make You Miserable

You can create your own small portion snacks in plastic bags or containers. Thirst can often be confused with hunger, so by drinking water you can avoid extra calories. Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store indulgent foods out of sight. The degree to which exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Lack time for a long workout? Three minute spurts of exercise per day can be just as good as one minute workout.

Start off slowly with small amounts of physical activity each day. How to Start Exercising and Stick to It: Find exercise you enjoy. Try walking with a friend, dancing, hiking, cycling, playing Frisbee with a dog, enjoying a pickup game of basketball, or playing activity-based video games with your kids. The difficulty in sticking with a long-term weight-maintenance plan is one of the main reasons that weight-loss programs fail. To uncover clues to successful weight loss, researchers have been collecting information on people who have lost weight and successfully kept it off for many years.

Below are six strategies gleaned f rom NWCR participants who have kept off at least 30 pounds for at least one year:. Lose Weight and Keep It Off: Weight-loss and Nutrition Myths - Debunking myths about food, dieting, and exercise. If you are underweight or overweight, or have obesity , you may have a higher risk of certain health problems. About two thirds of adults in the U. Achieving a healthy weight can help you control your cholesterol, blood pressure and blood sugar. It might also help you prevent weight-related diseases, such as heart disease, diabetes, arthritis and some cancers.

Eating too much or not being physically active enough will make you overweight.

12 Steps to Manage Your Weight

To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat. A weight-control strategy might include.