16 Little Ways to Lose Big Pounds...

Tweak your lifestyle
It’s a familiar story: You pledge to honor a daily elliptical routine and count every last calorie. But soon, you’re eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over.There is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. "Doing this can lead to more weight loss than you ever imagined," says Marissa Lippert, RD, author of The Cheater’s Diet.In fact, we talked to readers who knocked off 10, 25, even 60 pounds with some easy tweaks. Borrow their slim-down secrets to transform your body the real-world way.

Swap your go-to order
"I used to eat out at restaurants up to nine times a week! By cutting back to just once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I’ve lost 20 pounds in one month." —Kerri

Skip the salty aisle
"I reached my goal weight after I stopped routinely buying snacks at the grocery store. If I wanted a bag of chips or a candy bar, I had to walk to the store to get it. That inconvenience usually made me ignore my cravings." —Heather

Have a 300-calorie breakfast
"I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I’ve shed 65 pounds." —Bo

Run your butt off
"When I wanted to fit into my skinny jeans again, I started running 20 minutes a day during my lunch hour. In two months, I’ve lost 20 pounds, have tons of energy, and just finished my first 5K. Those jeans? They’re too big now!" —Lauren

Kick the habit
"I quit smoking, and right away joined a gym and started working out with a personal trainer. There was no way I could exercise and feel healthy if I kept lighting up. I’ve already dropped 37 pounds in three months!" —Leila

Do a purge
"I totally cleaned out my pantry. Once I replaced the foods I used to overindulge in, like ice cream, with lower-cal snacks, such as roasted sunflower seeds or Special K Chocolatey Delight cereal, I began making better choices automatically. Now, I’m slimmer than I was before I had my two kids!" —Lori

Healthy up your happy hour
"After work, my colleagues and I always grabbed dinner—and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I’m down 40 pounds." —Ellen

Get fired up
"I loaded my iPod with jams that make me look forward to going to the gym. They energize me, allowing me to pick up speed on the elliptical—and because I want to hear my entire playlist, my workouts are longer now. Two months later, I’m down 13pounds and have killer legs." —Kara

Pile on the veggies
"By adding vegetables to the foods I love—like eating pizza topped with arugula and green peppers instead of pepperoni—I became so full so quickly that I no longer had room to eat things like chips or super-rich desserts. I said good-bye to four dress sizes!" —Janessa

Get fit in five
"I try to fit in small bouts of exercise whenever possible, like doing jumping jacks or crunches during television commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I’m more toned than ever." —Megan

Downward dog it
"Yoga has become the best thing for my relationship with food and my body. From practicing it several times a week, I’m now more in touch with my hunger cues—so I eat intuitively and stop when I’m full. I’ve gone down a jeans size, and my cellulite has disappeared!" —Jessica

Don’t supersize it
"When going out for fast food, I used to get the large-size value meal. Now, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets. So far, I’ve shaved off 16 pounds in seven weeks, and I’m on track to being thinner than my high school self for my 10-year reunion later this year." —Miranda

Save room for your dessert
"I budget for the treats I love. By eating healthy snacks like carrots and hummus, I have calories to splurge on a piece of chocolate and glass of wine each night. And I’ve still managed to lose 20 pounds in three months." —Elaine

Brave a new class
"Two months ago, I started going to Zumba twice a week. The crazy dance routines really tone your muscles—especially legs and abs—and give you a heart-pounding cardio workout. Eleven pounds later, I’ve almost reached my goal weight." —Morgan

Nix nighttime eating
"Each time I needed to lose the baby weight, I stopped eating after 6:30 p.m. five nights a week. The other two evenings were reserved for nights out. Most of what I’d eat at night was junk food anyway, so it took only two months to get my pre-baby body back." —Deborah

Walk with Spot
"My dog and I go for a walk every day, even if it’s for just 10 minutes around the block. When the weather is horrible, her enthusiasm gives me the incentive to get out when I wouldn’t dare lace up my sneakers otherwise. All the walking adds up: I’ve lost more than 50 pounds this past year." —Jamie

5 Scary Side Effects of Sugar...

The Sweet and Lowdown

There’s nothing sweet about how much sugar people consume every day. According to the American Heart Association (AHA), the average adult in the United States takes in 22 teaspoons of added sugar a day, or a whopping 150 pounds a year, while teens pile in 34 teaspoons a day. That’s more than twice the amount of sugar we should be eating.

“The average American is basically overdosing on sugar,” says Connie Bennett, author of Sugar Shock!, who believes that the AHA’s estimates of sugar consumption are conservative, and it’s closer to 50 teaspoons of added sugar a day.

The amount is shocking, and the potential health effects of excess sugar consumption are even scarier. Mounting evidence suggests that flooding your system with the sweet stuff can play a role in obesity, heart disease, and cancer. It can also impact how you look or feel, doing damage to your skin or altering your mood.

Read on for the scoop on six scary effects of sugar.
These findings may make you want to curb your sweet tooth for good.Tossing Back Sugary Drinks May Increase Your Risk of Diabetes
Consuming sugar-sweetened beverages, such as soft drinks, fruit drinks, iced tea, and sports drinks, may increase your chances of developing type 2 diabetes. A recent study published in the journal Diabetes Care examined more than 310,000 patients and found that those who drank 1 to 2 servings of the sweet stuff a day were 26% more likely to develop type 2 diabetes than those who drank it once a month or not at all. What’s more, University of California, San Francisco, researchers estimated that 130,000 new cases of diabetes between 1990 and 2000 can be attributed to the increase in Americans’ consumption of sugar-sweetened beverages.

The reason is twofold: Loading up on sugar-sweetened beverages tends to lead to weight gain, which is a risk factor for diabetes. Previous studies have found that those who toss back high-calorie drinks tend not to cut calories elsewhere from their meals. Second, sugar-loaded drinks deliver a quick rush of sugars to your body, which over time can lead to insulin resistance and inflammation, explains Jacob Teitelbaum, MD, author of Beat Sugar Addiction Now!

Following a High-Glycemic Diet May Cause Acne
While dermatologists and other experts have debated whether greasy french fries and chocolate cause breakouts, some truth has been found that backs the old wives’ tale. According to a 2008 study published in the journal Molecular Nutrition & Food Research, what you eat can affect your skin. The study’s Australian researchers measured the effects of high- and low-glycemic diets on the skin of teenage boys. The glycemic index of a food defines how quickly it’s broken down into glucose by the body. High-glycemic foods, such as refined carbs, sugary drinks, and even certain fruits high in natural sugars, cause large spikes in blood sugar when eaten. Low-glycemic foods, such as whole grains, are broken down into sugars more slowly, so they do not cause spikes in blood sugar. The researchers found that those who were on the low-glycemic diet experienced a 50% reduction in acne, while those who ate the high-glycemic diet experienced a 14% increase. Researchers speculate that insulin resistance—commonly associated with eating a high-glycemic diet—may fuel inflammation and the production of the acne-causing oil sebum.

A Diet Rich in Sugar Can Hurt Your Heart
Eating an excessive amount of fat isn’t the only thing that increases your risk of heart disease. Mounting evidence suggests that sugar plays a direct role on the health of your ticker. A study published in the Journal of the American Medical Association found that people who took in more than 17.5% of their calories from added sugars were 20 to 30% more likely to have high levels of triglycerides, a type of fat that’s found in your blood. When you consume more sugar than you need for energy, the excess sugars form triglycerides, which are then stored in fat cells.

The same study found that people who got 25% or more of their calories from added sugars were more than 3 times more likely to have low levels of HDL (the good cholesterol that helps prevent plaque buildup by carrying cholesterol from your arteries to your liver where it is then excreted) than those whose diets included less than 5% sugar. Both high triglycerides and low HDL levels contribute to atherosclerosis—the hardening of your arteries—a condition that increases your risk of heart disease, stroke, and heart attack.

The case against sugar is so compelling that, in 2009, the AHA released guidelines suggesting people limit intake. Women should eat less than 6 teaspoons a day; men are to keep their intake to 9 teaspoons.

Sugar Can Increase Your Chances of Depression
Eating sugar and carbs can give you a temporary mood boost—it triggers your body to release the feel-good hormone serotonin—but overloading your system with sugar seems to have the reverse effect, says Teitelbaum. In fact, researchers from Baylor College of Medicine found a correlation between sugar consumption and the annual rate of depression in six countries. While the exact mechanism that triggers excess sugar to negatively affect your mood is unknown, some believe that insulin resistance may force the release of the stress hormones cortisol and GLP-1.

Moreover, research published in the British Journal of Psychiatry found that people who were diagnosed with schizophrenia and ate a sugar-heavy diet were more likely to be hospitalized in a 2-year follow-up period. “Behavioral disorders, in general, are affected by massive swings in sugar,” says Teitelbaum. “When you eat a lot of sugar , your blood sugar levels shoot way up and then go way low. These fluctuations drive your metabolism and mood nuts . And when someone is schizophrenic, he already has a hair-trigger.”

Sugar May Increase Your Risk of Cancer
“The sugar-cancer connection is compelling and scary,” says Bennett, pointing to in vitro studies that show cancer cells feed on sugar to fuel their growth and proliferation. “Researchers call them ‘glucose guzzlers.’” While it’s not proven that sugar fuels cancer growth in the body, we do know that obesity—a likely effect of eating too much sugar—increases your risk of developing a number of cancers, and that both sugar and insulin fuel cancer-cell growth.

A number of studies indicate a strong relationship between sugar consumption and an increased risk of cancer. For instance, University of Minnesota researchers looked at more than 60,000 patients over 14 years and found that people who drank two or more soft drinks a week had an 87% higher risk of developing pancreatic cancer. University of Buffalo researchers found that diabetic women had a 39% increased risk of developing breast cancer over those with a fasting glucose level below 100 mg/dl. That is, women with the highest blood sugar levels were much more likely to have breast cancer than those with the lowest levels.

5 Mind-Blowing Benefits of Exercise...

Think exercise is all about toned abs and weight loss? It also makes you happier and smarter.

Maybe you exercise to tone your thighs, build your biceps, or flatten your belly. Or maybe you work out to ward off the big killers like heart disease, diabetes, and cancer. But how about sweating to improve your mind? "Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning," says Harvard Medical School psychiatrist John Ratey, author of the book, Spark: The Revolutionary New Science of Exercise and the Brain. "Even 10 minutes of activity changes your brain."

1. It reverses the detrimental effects of stress. Jumping on the treadmill or cross trainer for 30 minutes can be an instant way to blow off tension by boosting levels of "soothing" brain chemicals like serotonin, dopamine, and norepinephrine. What's fascinating, though, is that exercise may actually work on a cellular level to reverse stress's toll on our aging process, according to a June study from the University of California at San Francisco. The researchers found that stressed-out women who exercised vigorously for an average of 45 minutes over a three-day period had cells that showed fewer signs of aging compared to women who were stressed and not active. Working out also helps keep us from ruminating "by altering blood flow to those areas in the brain involved in triggering us to relive these stressful thoughts again and again," says study coauthor Elissa Epel, an associate professor of psychiatry at UCSF.

2. It lifts depression. Research suggests that burning off 350 calories three times a week through sustained, sweat-inducing activity can reduce

symptoms of depression about as effectively as antidepressants. That may be because exercise has been found to stimulate the growth of neurons in certain brain regions damaged during depression. What's more, animal studies have found that getting active boosts the production of brain molecules that improve connections between nerve cells, thereby acting as a natural antidepressant.

3. It improves learning. Exercise increases the level of brain chemicals called growth factors that help make new brain cells and establish new connections between brain cells to help us learn. Interestingly, complicated activities, like playing tennis or taking a dance class, provide the biggest brain boost. "You're challenging your brain even more when you have to think about coordination," explains Ratey. "Like muscles, you have to stress your brain cells to get them to grow." Complicated activities also improve our capacity to learn by enhancing our attention and concentration skills, according to German researchers who found that high school students scored better on high-attention tasks after doing 10 minutes of a complicated fitness routine compared to 10 minutes of regular activity. (Those who hadn't exercised at all scored the worst.)

4. It builds self-esteem and improves body image. You don't need to radically change your body shape to get a confidence surge from exercise. Studies suggest that simply seeing fitness improvements, like running a faster mile or lifting more weight than before, can improve your self-esteem and body image.

5. It leaves you feeling euphoric. Yes, that "runner's high" really does exist if you're willing to shift into high-intensity mode. Ratey recommends sprint bursts through interval training. Run, bike, or swim as fast as you can for 30 to 40 seconds and then reduce your speed to a gentle pace for five minutes before sprinting again. Repeat four times for a total of five sprints. "You'll feel really sparkly for the rest of the day."

Half of Americans Consume Sugary Drinks on Any Given Day...

Half of all Americans aged 2 and older consume sugary drinks on any given day and at least 25 percent of Americans drink the caloric equivalent of more than one can of soda a day, according to a new report released by the U.S. Centers for Disease Control and Prevention.

"Consumption of sugar drinks in the United States has increased over the past 30 years among both children and adults," wrote the report's authors, led by Cynthia Ogden of CDC's National Center for Health Statistics.

Most people drink their sugary beverages -- defined as fruit drinks, sodas, energy drinks, sports drinks and sweetened bottled waters -- in their own home and purchase them in stores. About 36 percent of sugar drinks are consumed in restaurants and fast food establishments. Children drink only 2 percent of these beverages in schools or day care centers.

The data, gathered from the National Health and Nutrition Examination Survey between 2005 and 2008, also show that males get about twice as many calories from sugary drinks as females, and 70 percent of boys between the ages of 2 and 19 drink sugary beverages on any given day.

African Americans are the biggest consumers of sugar drinks, and lower income Americans also drink more of these beverages than their wealthier counterparts.

David Paul Morris/Bloomberg via Getty ImagesA man walks out of a McDonald's restaurant in... View Full Size David Paul Morris/Bloomberg via Getty ImagesA man walks out of a McDonald's restaurant in San Francisco, in this July 20, 2011 file photo.
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Nutrition experts say while it is encouraging that about half of Americans may not be drinking sugary beverages on a daily basis, many people are still not making the right choices when they go out to stores or restaurants.

"In each of these places, there are sugar-free alternatives, so it's not as if people don't have a choice," said Keith Ayoob, associate professor of pediatrics at Albert Einstein College of Medicine in the Bronx, N.Y. There are definitely options that people need to exercise a bit more."

Ayoob also said many parents believe that giving children drinks such as fruit punch or powdered drink mixes is healthier than giving them soda.

"If they at least can give them a real fruit juice, it comes with some nutrients, but they should keep it to a glass or so a day," said Ayoob. "After that, I would rather see people eat the whole fruit and drink water."

Experts also expressed concern about the high percentage of children who partake in sugary drinks.

"The U.S. population is really having a problem with obesity, especially in children," said Dr. Jana Klauer, a N.Y.-based private practice physician specializing in metabolism and nutrition. "In children, these drinks can change their palate and lead to sugar-seeking behavior. There's a taste preference that develops, and the more you have sugary things, the more you want sugary things."

While the report does not look at how the consumption of sugar beverages affect a person's health, previous studies have suggested a link between certain health problems and these types of drinks.

"Sugar drinks have been linked to poor diet quality, weight gain, obesity, and, in adults, type 2 diabetes," the authors wrote.

Additionally, the American Heart Association recommends an intake of fewer than the caloric equivalent of three 12-oz. cans of soda per week.

The American Beverage Association, a trade organization representing the beverage industry, disputed the CDC's data in a statement.

"Contrary to what may be implied by the introductory statement of this data brief that reaches back 30 years, sugar-sweetened beverages are not driving health issues like obesity and diabetes," the statement reads. "According to an analysis of federal government data presented to the 2010 Dietary Guidelines Committee, all sugar-sweetened beverages ... account for only 7 percent of the calories in the average American's diet."

7 Wonders of Water...

Stay Slimmer With Water
Trying to lose weight? Water revs up metabolism and helps you feel full.
Replace calorie-laden beverages with water, and drink a glass before meals to help you feel fuller.
Drinking more water also helps amp up metabolism - especially if your glass is icy cold. Your body must work to warm the water up, burning a few extra calories in the process.




Water Boosts Your Energy
If you’re feeling drained and depleted, get a pick-me-up with water. Dehydration makes you feel fatigued.
Water helps the blood transport oxygen and other essential nutrients to your cells.
If you’re getting enough water, your heart also doesn’t have to work as hard to pump blood throughout your body.


Lower Stress With Water
85% of your brain tissue is water. If you’re dehydrated, both your body and your mind will be stressed.
If you’re feeling thirsty, you’re already a little dehydrated.
To keep stress levels down, keep a glass of water at your desk or tote a sports bottle and sip regularly.


Build Muscle Tone With Water
Drinking water helps prevent muscle cramping and lubricates joints in the body.
When you’re well hydrated, you can exercise longer and stronger without "hitting the wall."


Nourish Your Skin
Fine lines and wrinkles are deeper when you’re dehydrated. Water is nature’s own beauty cream.
Drinking water hydrates skin cells and plumps them up, making your face look younger.
It also flushes out impurities and improves circulation and blood flow, leaving your face clean, clear, and glowing.


Stay Regular With Water
Along with fiber, water is essential to good digestion.
Water helps dissolve waste particles and passes them smoothly through your digestive tract.
If you’re dehydrated, your body absorbs all the water, leaving your colon dry and making it more difficult to pass waste.


Water Reduces Kidney Stones
The rate of painful kidney stones is rising because people - including children - aren't drinking enough water.
Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones.
Kidney stones can't form in diluted urine, so reduce your risk with plenty of water!


Are You Drinking Enough Water?
Generally, nutritionists recommend we follow the "8x8 rule."
Drink eight 8-ounce glasses of water a day.
You may need more water if you exercise or sweat heavily.
You may need less water if you drink other beverages often.

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Good And Bad Fats: Knowing The Difference...

Eating fat can be heart-healthy if you pick the right kind. Too many of us cut fat willy-nilly and replace it with refined carbs, so we miss out on the benefits of healthy fats, says Suzanne Rostler, a registered dietitian and nutritionist in Framingham, Mass. What's more, eating lots of refined carbs -- like white bread and white rice -- can increase triglyceride levels, which can contribute to heart and blood vessel disease. Adults should get 20 percent to 35 percent of their calories from fat, according to the 2010 Dietary Guidelines for Americans. Here's how to make sure you're getting enough of the right kind.Trans fats are liquid oils bombarded with hydrogen so they stay solid at room temperature. They're found in many processed and fried foods.

Trans fats increase total cholesterol and LDL, or bad cholesterol, and lower HDL, the good cholesterol.Food manufacturers can say a product is trans fat free if it contains less than half a gram per serving. These can add up. Check a product's ingredient list. If you see the words hydrogenated, partially hydrogenated, or shortening, it contains trans fat; you're better off leaving it on the shelf.

Saturated fat increases total cholesterol and LDL, and may boost your type 2 diabetes risk. Meat, seafood, and dairy products are sources of saturated fat. Some plant foods, like palm and coconut oil, also contain it. Animal or vegetable, saturated fat carries the same risks.Choose low-fat or fat-free dairy products to get their key nutrients while cutting saturated fat.The Dietary Guidelines recommend no more than 10 percent of total calories come from saturated fat. So if you eat 2,000 calories a day, for example, keep your saturated fat intake below 22 grams.

Unsaturated fats are mostly good guys -- although trans fat is technically an unsaturated fat. However, healthy unsaturated fats are liquid at room temperature, while trans and saturated fats are solid.To increase your unsaturated fat, replace solids, like butter, with olive and vegetable oils, and swap red meat for seafood or unsalted nuts. (Seafood and nuts also contain saturated fat, but usually less than red meat.)The two main types of unsaturated fats are monounsaturated and polyunsaturated fats; their chemical structure is slightly different, as are their health benefits.

Cholesterol: Scientific understanding of the dangers of dietary cholesterol has shifted. "It used to be thought that eating dietary cholesterol, like in shrimp or eggs, would raise cholesterol," Rostler explains. "It does to some extent, but it's more important to focus on not eating saturated and trans fats."For people with normal cholesterol levels, Rostler says, the current recommendation is no more than 300 milligrams of cholesterol daily, while people at high risk of heart disease should consume less than 200 milligrams daily. For perspective, one egg contains about 200 milligrams of cholesterol.

Polyunsaturated fats are found in nuts, seeds, vegetable oils such as corn and safflower oil, and fatty fish. This category encompasses omega-3 and omega-6 fatty acids, which are known as essential fatty acids because our bodies don't make them -- we have to get them from food.Polyunsaturated fats can help lower your total cholesterol level, says Sari Greaves, a registered dietitian and nutrition director at Step Ahead Weight Loss Center, in Bedminster, N.J.

Monounsaturated fats raise HDL (good cholesterol) and lower LDL. Canola oil, olive oil, peanut oil, nuts, seeds, and avocados are good sources.Trade sour cream dip for hummus (which is rich in olive oil) or guacamole; use veggies or whole-wheat chips to dip. Try peanut oil in a stir-fry to jazz up your diet while helping your heart, says Greaves, who is also an American Dietetic Association spokesperson and coauthor of The Cardiac Recovery Cookbook.Unsalted nuts contain monounsaturated fat, but they're high in calories. Sprinkle them on salads or yogurt, rather than eating a 170-calorie handful.

Omega-3 fatty acids: In the world of good fats, omega-3s are superstars. They fight inflammation, help control blood clotting, and lower blood pressure and triglycerides.Fatty fish like albacore tuna, salmon, mackerel, and sardines are good sources, Greaves says. You don't have to break the bank to get them; canned Alaskan salmon and canned sardines are okay too.Vegetable sources include soy, walnuts, and some vegetable oils. There are no specifics on how much you should consume, but the American Heart Association suggests eating at least two 3.5-ounce servings of fish each week.

Omega-6 fatty acids: Most of us have no trouble getting enough omega-6s, which are found in vegetable oils and many snack foods.The ratio of omega-6s to omega-3s in the typical Western diet is around 10 to 1. Some research suggests that between a 2-to-1 and a 4-to-1 ratio reduces the risk of death from heart disease.There has been some controversy over whether omega-6s can actually be harmful to the heart, but Greaves and Rostler agree that as long as you're eating them instead of saturated or trans fats, and you make a point of upping your omega-3 intake, you'll be helping your ticker.

Fat-Fighting Foods...

Greek Yogurt
What makes Greek yogurt a delicious tool for weight loss is its protein content. It has twice as much as other yogurts. "Protein takes longer to leave the stomach," says sports nutritionist Leslie Bonci, MPH, RD. "That keeps you satisfied longer." As a bonus, Bonci tells WebMD, the body burns more calories digesting protein than carbs. Non-fat, low-fat, and low-sugar types keep a slim profile.

Quinoa
Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, plus it's as easy to cook as rice. It's also packed with nutrients such as iron, zinc, selenium, and vitamin E. For a quick and interesting dinner, mix in some vegetables, nuts, or lean protein.

Cinnamon
Studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curtail appetite, particularly in people with type 2 diabetes, Bonci says. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.

Hot Peppers
Hot peppers contain a flavorless compound called capsaicin. It's more plentiful in spicy habaneros, but also occurs in jalapeños. This compound appears to curb appetite and speed up the metabolism slightly, but only for a short time. Bonci doubts that this has a significant impact on weight loss. But, she says, people tend to eat less when their food is spicy.

Green Tea
Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Bonci recommends taking your tea hot, because it takes longer to drink, slowing your calorie intake and providing a soothing, mindful experience.

Grapefruit
While grapefruit doesn't have any magical fat-burning properties, it can help dieters feel full with fewer calories. Bonci attributes this to the plentiful amounts of soluble fiber, which take longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal may help fill you up, so you eat fewer calories during the meal.

Watermelon
Foods that are high in water content take up more room in the gut, Bonci says. This signals the body that you've had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are chock-full of water and nutrients, but low in calories. Watermelon is a great example. It's a rich source of the antioxidant lycopene and adds some vitamins A and C to your day, too.

Pears and Apples
Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Bonci recommends whole fruits rather than fruit juice. Not only do you get more fiber, you have to chew the fruits. This takes longer and requires some exertion. You actually burn a few calories chewing, as opposed to gulping down a smoothie.

Grapes vs. Raisins
The value of water content becomes clear when you look at two cups of grapes vs. ¼ cup of raisins. Either choice has a little more than 100 calories, but the larger portion of grapes is likely to feel more satisfying. Still, Bonci says, dried fruit has an interesting texture. When used sparingly, a few raisins or dried cranberries can make a salad more appealing.

Berries
Like other fruits, berries are high in water and fiber, which can keep you full longer. But they have another benefit -- they're very sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they're easy to find and loaded with antioxidants.

Raw Vegetables
Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they're full of water to help you feel full, and they're low in calories. Half a cup of diced celery has just eight calories. Bonci suggests coating celery with a little peanut butter or dunking carrots in salsa. When you're in the mood for chips and dip, try replacing the chips with raw veggies.

Sweet Potatoes
Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavor, they require very little embellishment. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, and fiber.

Eggs
Studies suggest eating protein in the morning will keep your hunger at bay longer than eating a bagel or other carbs. One egg has only 75 calories but packs 7 grams of high-quality protein, along with other vital nutrients. Bonci adds that your body will burn more calories digesting eggs than a carb-heavy breakfast. If you have high cholesterol, check with your doctor about how many eggs you can eat per week.

Oatmeal
Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it's hot. Bonci says this is a very filling combination. Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer. "Don't buy the one that's already sweetened," Bonci says. "You can choose how to flavor it." Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar.

Crispbreads
Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer assortment of plant nutrients. This doesn't just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals, and pastas.

Tabouli
A standout whole grain is bulgur wheat, the type found in tabouli. It's high in fiber and protein, but low in fat and calories. That helps you fill up with a minimum of calories. Bonci adds that the rich taste makes it satisfying. "It's flavorful, so you don't need to add a lot of oil," she says. To turn this dish into a meal, she suggests adding beans and stirring in extra tomato, cucumber, and parsley.

Soup
Soup -- we're talking broth-based, not creamy -- is a dieter's friend in several ways. It's full of water, which fills you up with the fewest possible calories. It's hot, which prevents you from guzzling it down too quickly. When eaten before a meal, soup can take up space that might have gone to higher calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.

Salad
Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. But be careful about dressing, which can add a lot of calories. Bonci recommends using salsa, hummus, or black bean dip as dressing.

Nuts
Nuts are an excellent way to curb hunger between meals. They're high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. The key is to "be careful with quantity," "Choose something in a shell, so you have to work harder and slow down."

Skim Milk
Skim milk provides plenty of protein and calcium with none of the fat found in whole milk. And even though it's fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein, Bonci says. There's also evidence that skim milk and other nonfat dairy foods may promote weight loss, particularly around the mid-section. More research is needed to confirm this effect.

Lean Meat
As we've seen, protein can keep you full longer and burn more calories during digestion. But you want to choose your protein carefully. Dark meat tends to be high in fat, which could cancel out some of the benefits. Skinless chicken breast is a great choice. And some cuts of beef can make the grade. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Just stick with a 3- to 4-ounce portion.

Fish
One of the best sources of protein is fish. Studies show it's more satisfying than chicken or beef, probably because of the type of protein it contains. Most fish is low in fat, and the exceptions usually have a healthy form of fat -- omega-3 fatty acids. Omega-3's, which are found in salmon, herring, and other fatty fish, appear to help protect against heart disease and other chronic conditions.

Beans
Beans deliver a nutritional triple punch, Bonci says. They're a vegetable, a protein, and a great source of fiber. This means they'll help you stay full for the price of very few calories. They're also easy to prepare when the munchies strike. Open a can of garbanzo beans and toss them into soup or salad or mash them up to use as a dip. One cup packs 12 grams of fiber, just 4 grams of fat, and 15 grams of protein.