Expert Diet Tip No. 6: Layer Fruit on the Bottom.
A half-cup scoop of light ice cream, yogurt, or granola makes a healthy snack. But it can look puny in a bowl, and ultimately seem less satisfying. So switch things around and layer the bottom of the bowl with a cup of cut-up, unsweetened fruit and top it with your low-fat yogurt, granola, or light ice cream, suggests Karen Collins, MS, RD, nutrition advisor to the American Institute for Cancer Research.
"If you switch from a cup and a half of ice cream to a half-cup ice cream and a cup of fruit, you can save from 150-300 calories," she says. "And, you won’t feel deprived because your eyes see a large volume and it tastes delicious."
Expert Diet Tip No. 7: Exercise for Health, Not So You Can Eat More.
Exercise makes some people hungry, and some people think they can eat all they want after a hard workout. But this isn't a good idea, experts say.
"Research suggests you'll eat back the calories you burn off and maybe more," says Ward.
Instead, exercise at a moderate pace on most days of the week to avoid feeling like your workouts justify extra food. To prevent extreme hunger, eat a small snack or meal that combines protein and carbohydrate (like hard-cooked egg or yogurt and a slice of whole-grain bread) either before your workout or immediately after. Be sure to include at least 8 ounces of water for hydration and fullness.
Expert Diet Tip No. 8: Get Enough Rest.
Getting enough good-quality sleep can help diminish the urge to overeat throughout the day, says David Grotto, RD, author of 101 Foods That Could Save Your Life.
Sleeping too little can also diminish your body’s ability to burn calories, he says. And, whenever you're sleeping, you're not eating. So aim for 8 hours a night, every night.