We diet and we diet and we diet. We don’t eat cookies and we shun chips and we lose a pound here, a pound there. Sometimes we gain weight then we lose weight. So, what do skinny people know that we don’t?

Cut the Snacking

Elizabeth Somer, Registered Dietician and author of Eat Your Way to Sexy explains that drinking a glass of cold water before you put anything in your mouth can help fill you up since our brains can’t decipher between hunger and thirst, so before you go rooting through the fridge, have a glass of water and wait 15 minutes before opening that refrigerator door. I keep my water bottle on the counter next to the fridge. If I feel hungry, it’s right there. I fill it up and go read a magazine. If I’m still hungry in 20 minutes, then I have healthy snack. Eat filling and low calorie foods with every meal and you’ll be less likely to snack in between meals. Include filling grains like steel cut oats and black rice, energy burning green veggies like zucchini, broccoli and asparagus, and eating beans, soups and dairy into your daily meals can all help blast away the pounds.

Watch Portion Size

I am retraining myself to recognize just what a portion size is. Eat all of the whole vegetables you want (provided they’re not drowning in butter), but limit other non fruit or vegetable servings to the size of your fist. Smaller plates can also help with this. Over the years, the American dinner plate went from nine inches to 10 and a half. Well, a healthy portion size looks small on a big plate, but looks perfect on a small plate. When you’re dishing up, cut your plate in half. Fill half with veggies and the other half, divide in half again and fill half with a whole grain like brown or black rice and the other half with your protein like grilled meat or steamed fish.

Ditch the Drinks

When I stopped drinking regular pop, I lost 11 pounds. Most 12 ounce cans of soda are upwards of 150 calories. Two sodas per day is almost the same as having an extra meal! Many then switch to diet soda like I did and the pounds dropped off. That’s great, but diet sodas can also widen our waist lines by messing with our hormones that make us crave unhealthy things like sugar and salt. Regardless, swap out your sodas, cocktails, canned and bottled juices with water and you’ll save on your daily calorie count.

Add in Supplements

I take a multivitamin every day because sometimes I don’t get all I need out of my food and now, in addition to the alphabet soup in my multivitamin, I have added in magnesium. Magnesium naturally occurs in our bodies, but not at high enough levels to have a noticeable effect. Magnesium is used in hundreds of chemical reactions in our systems including muscle function, regulating heart rhythm and blood sugar levels. It also promotes restful sleep, decreases PMS symptoms, and can help get cholesterol levels in check.

Pack in the Protein

Lean protein like nuts, dry beans, eggs, chicken, turkey, pork, some lean red meats and fish like tuna and salmon can all help you lose weight by building healthy muscles. Did you know that for every pound of muscle you gain, you burn an extra 50 calories by doing exactly nothing? Try and have a breakfast filled with protein like turkey sausage or Canadian bacon and egg whites. Studies show a high protein breakfast can reduce the urge to snack at night.

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