Less Is More

Make portion control your ally in long-term weight loss. In a recent study, controlling portion size emerged as one of the most effective strategies for shedding excess pounds and keeping them off. Use small plates, eat slowly, and eat fiber-rich, balanced meals to help you feel satisfied while curbing any tendencies to eat too many calories.

A recent study of 300 overweight and obese people revealed that one of the most effective strategies for long-term weight loss was portion control. Exercising, eating more fruits and vegetables, and decreasing fat intake helped as well. However, reports suggest that study participants who included portion control as one part of their overall weight loss plan lost the most weight and were able to keep it off during the course of the 2-year study. To control portions, try using 9-inch plates, which can trick your mind into feeling satisfied.

Also, eating slowly can give your body time to register that you're full. Eating high-fiber, nutrient-dense foods may help you feel fuller longer and reduce the urge to overeat. Remember that any effective weight loss plan involves expending more calories than you take in, so include exercise in your weight loss strategy.