GO VEGGIE ONE DAY A WEEK
A recent study in the International Journal of Obesity found that people who ate the most meat were about 27 percent more likely to be obese and 33 percent more likely to have abdominal obesity (dangerous fat that accumulates around the organs in your midsection and increases your risk of heart disease) than people who ate the least amount of meat. They also consumed about 700 more calories per day, on average.
FLEX YOUR WILLPOWER
Practice makes perfect with healthy eating too. Try this "resistance exercise" from Judith S. Beck, Ph.D., the author of The Beck Diet Solution. "Every time you refrain from eating something you hadn't planned, you strengthen your ‘resistance muscle,' making it more likely that the next time you're tempted, you'll resist the urge," says Beck.
EAT AN APPETIZER
Studies show that if you take the edge off hunger before lunch and dinner, you'll eat less. Choose from one of our 100-calorie appetizers, then eat your main meal in the following order: veggies first (which should take up about half your plate), then the protein, then the whole-grain carbohydrates. "Having veggies first satisfies your stomach and your brain," explains Young. "Fiber-packed veggies are filling, and your eyes see a big portion, so your brain thinks you're eating more too. By the time you get to the carbs—the danger zone for many people—you'll be ready to stop."