How to Eat Well and Still Lose Weight

Have you ever heard the expression, "Have your cake and eat it too"? It is good advice. Letting yourself have treats on a regular bases keeps you from feeling deprived and help you loss weight. Here’s how to make it work.

Better Grab and Go

If you are always on the go you may find that convenience stores are your first stop shop for snacks. This may not be a bad thing, though, if you chose wisely. "If you are a grab‑it‑on‑the‑go type of person," says spa owner and beauty industry expert Susie Galvez, "simply change the 'grab'. Opt for a protein bar instead of a candy bar, or pretzels instead of chips. The main thing is to keep the ‘good stuff’ on hand, ready to grab and go."

Club 200

Galvez also suggests making 200 a snacking goal for healthy eating and weight loss. "A healthy snack or mini‑meal replacement consists of 200 calories," says Galvez. "In a pinch, do you know what low calorie food you could grab on the go? If so, good for you. If not, right here and now, pre‑plan some 200‑ calorie selections. Think of other foods that will work for you, so you will always be prepared to stay on plan. "

What foods does she recommend for the 200 Club?

*          A meal replacement bar or shake

*          A boiled egg and slice of toast

*          A piece of fruit and a serving of yogurt or cottage cheese

*          A garden salad with a mozzarella cheese stick

Keep It Small

You may be wondering what is a small amount and how do you keep from eating the whole thing? Well, it is going to take some planning.

First, take your favorite goodie and look at the label. What is the serving size? Now cut that amount in half.

Half a serving may seem like nothing, but it is not, it is something and you get to have it once a day.

To keep your new serving size manageable, and to keep temptations away, you need to go on portion control. Take the goody of choice, separate it into the half serving size and store it in individual baggies. Put these baggies somewhere out of sight so you are not tempted to get more. What they say is really true. Out of sight is out of mind if you want to lose weight.

Sugar Shock

If you are used to eating a lot of sweets, half a serving of your favorite treat may send you into sweet tooth shock. To counteract this you need some good‑for‑you sweets in the mix for healthy snacks. Below are some ideas for yummy kind‑to‑your‑waistline munchies.

*          Keep sliced fruit and vegetables in plastic baggies near you at all times for quick, healthy snacks.

*          A serving of nuts has tons of protein, which boosts your metabolism.

*          Pretzels are low in fat and have a great crunch.

*          Seeds, like roasted pumpkin and sunflower seeds, are a great source of fiber.

*          Low fat popcorn is filling and full of fiber.

*          Whole wheat crackers are also a good source of filling fiber.

*          Fruit juice frozen to make fruit pops is the perfect treat on a hot day.

*          Salsa is a low fat alternative to dips for your chips.

*          Eating fruit salad as a snack can feel a little sinful, but as long as you skip the nuts and whipped cream it is actually very good for you.

*          Keep a small pack of raisins around when you need something sweet and that candy bar is calling your name.

*          Dried fruit tastes as good as candy. Follow a serving with a glass of water and you won’t be hungry for hours!

*          Goldfish crackers aren't just for kids! These little smiling fish are good, yet good for you.

*          Canned fruit is sweet, but also has natural vitamins.

*          If you just have to have a naughty sweet pick one that has no fat like jelly beans or gummy bears.

Make It Milk

To lose weight faster, try making three servings of low fat milk products your snacks for the day. According to a clinical trial published in the American Journal of Clinical Nutrition women burned more fat and more calories after a meal when their diets included 3‑4 servings of dairy daily. And the National Dairy Council touts, "Enjoying 3 servings of milk, cheese or yogurt each day as part of a reduced‑calorie weight loss plan can give adults better results, when it comes to trimming the waistline, than just cutting calories and consuming little or no dairy." This is great news for those who thought eating milk products were diet sabotage.

Here are some dairy snacking possibilities:

*          Low fat cottage cheese on peach slices

*          A fruit smoothie made with a cup of drained canned fruit, a cup of milk, and a teaspoon of vanilla, blended until smooth

*          Cheese and crackers

*          A cup of low fat yogurt

*          Add strawberry slices to low fat strawberry flavored milk and freeze to make yummy fruit pops

*          Low fat graham crackers and a glass of milk

*          A slice of cheese rolled in a tortilla

*          Low fat sour cream as dip for low fat chips

*          A glass of chocolate or strawberry milk

*          A cup of low fat pudding

Quick Tip

Always drink a big glass of water before you sit down for a snack. Not only will you eat less, but you may find that you weren't even after all.

Also, don’t ever drink soda as you treat. Soda is full of empty calories, meaning you don't get any health benefits from it and it doesn't fill you up. Instead, chose a "real" treat. Even chocolate has some health benefits compared to soda!

Photo by Sanja Gjenero