USDA Weight-Loss Tips

• Start by serving yourself one-third less than usual. If you previously ate large portions, aim to halve them over time.
• Keep food portions no larger than your fist, except for vegetables.
• Use smaller plates, like salad plates, to make modest portions appear more substantial.
• Arrange food spread out on the plate to create the illusion of a larger serving.
• Keep serving dishes off the table to discourage second helpings.
• If you do go for seconds, opt for low-calorie options like vegetables or salad with minimal dressing.
• Break the habit of cleaning your plate. Save leftovers for later or discard them, and serve yourself less next time.
• Enjoy half of a dessert or sweet treat and save the rest for another occasion. This way, you satisfy your cravings with fewer calories.
• Avoid unintentionally increasing portion sizes. Taste food sparingly while cooking, and store leftovers in small containers to prevent nibbling.
• Make high-calorie foods less accessible. Divide snacks like chips or cookies into single servings and store them in resealable bags. Cut cheese or chocolate into small pieces and consume only a few at a time. Freeze items like muffins to reduce temptation.

• Drink a cup of water 30 minutes before meals to help you feel fuller and eat less.
• Include broth-based soups in your meals for added satiety.
• Keep whole-grain crackers like Triscuit and Rye Crisp handy for a quick, filling snack with water.
• Focus on fruits and vegetables, which are naturally rich in both fiber and water.
• Prepare snack bags with a mix of colorful veggies like broccoli, bell peppers, and carrots for convenient, healthy snacking.
• Ensure every meal or snack includes at least one high-fiber food.
• Limit water intake during meals to avoid diluting digestive juices.
• Stay hydrated between meals by keeping water bottles in accessible locations at home, work, or in your car.
• When you feel the urge to snack, drink a glass of water or another unsweetened beverage instead.

• Have a small snack within two hours of waking up. It doesn’t need to be a full meal—just enough to signal to your body that food is available, keeping your metabolism active. Skipping breakfast can slow your metabolism, potentially leading to weight gain over time.
• Prepare part of your breakfast the night before to save time in the morning and avoid skipping it.
• Opt for three balanced meals and two snacks or mini-meals instead of one or two large meals. Ensure meals include foods from all food groups and snacks from at least two groups, while staying within your calorie limit.
• Never skip meals.
• Eat before you become overly hungry.
• Pack your lunch the night before to ensure you have a healthy, low-calorie option during the day. This saves time, money, and calories.
• Include extra healthy snacks in your lunch bag for grazing throughout the day.
• While grazing is beneficial, avoid eating late at night. Set a cutoff time, such as one hour after dinner, and stick to it.

• Create a snack basket in your fridge stocked with prewashed, cut vegetables for easy access. Include light yogurt, fresh fruits, and low-fat cheese sticks for quick, healthy options.
• Prioritize nutrient-dense foods to fill up first, leaving less space for high-calorie items. Start meals with salads or soups to naturally reduce portions of calorie-rich main dishes.
• When eating on the go, avoid fried, creamy, or sugary foods. Opt for fresh choices like salads or fruit bowls with low-calorie toppings.
• Store indulgent treats out of sight to reduce temptation.
• Choose the leanest or lowest-sugar versions of nutrient-dense foods to save room for occasional discretionary calories, such as sugary or fatty treats and alcoholic beverages.
• Balance your calorie intake by adjusting your activity level. If you overeat, compensate by burning more calories. On less active days, avoid discretionary calories altogether.

• Always eat sitting down, not standing over the sink or fridge.
• Designate a specific eating area, avoiding meals in front of the TV.
• Make meals feel special by setting the table attractively, even when dining alone.
• Focus on the taste and texture of your food. Chew slowly, take small bites, and pause between mouthfuls.
• Engage in pleasant conversation at the table, avoiding talking with food in your mouth to slow your eating pace.
• Check in with your hunger levels. Stop eating when satisfied, not stuffed. It takes about 15 minutes for your brain to register fullness, so eating slowly prevents overeating.

• Avoid labeling foods as forbidden, as this increases desire. Instead, enjoy them occasionally in smaller portions.
• Satisfy cravings with a small serving. Ignoring them often leads to consuming extra calories before eventually giving in.
• Limit desserts to once a week.
• Keep healthy snacks in your car to avoid stopping for fast food or high-calorie convenience store options.
• Don’t stock tempting foods at home. Making a trip to the store can deter impulsive eating.
• Avoid activities that spark cravings, like watching cooking shows or smelling baked goods.
• Distract yourself from mindless kitchen browsing by completing tasks you’ve been postponing. You’ll likely forget about eating or delay it until mealtime.
• Replace cupboard rifling with enjoyable activities like calling a friend, pursuing a hobby, or dancing to music.
• Mute TV commercials and engage in another activity to avoid exposure to tempting food ads.
• Request nonfood gifts, such as flowers or movie tickets, from friends and family during special occasions.

• Prepare a shopping list and adhere to it to avoid unnecessary purchases.
• Limit grocery trips to once a week. Planning meals and snacks in advance reduces the temptation of frequent store visits.
• Never shop on an empty stomach to minimize impulsive buying.
• Focus on the store’s perimeter first, where fresh, nutrient-rich foods like vegetables, fruits, lean meats, and whole grains are located.
• Be cautious in the interior aisles. Opt for wholesome items like rice, pasta, and beans, and avoid processed foods high in added fats and sugars.
• Check the Nutrition Facts panel on products, but don’t feel pressured to analyze every item. Compare a few choices each week to make informed decisions.
• If purchasing processed foods, select options with lower fat, sugar, and calorie content.
• Avoid buying foods that tempt you, leaving them on the store shelves.
• When shopping with young children, set clear expectations and reward good behavior with nonfood treats, like choosing a new fruit to try.
• Involve older children in reading labels and selecting healthier options, teaching them valuable skills for managing their weight.
• Politely decline food samples offered in-store.
• Choose checkout lanes without candy or snack displays.
• For small trips, use a basket instead of a cart to limit impulse buys and burn extra calories.

• Reduce sugar in baking by 1/4 to 1/3 without substitutions. (Note: Avoid reducing sugar in yeast-based breads, as it’s essential for rising.)
• Enhance sweetness with spices like cinnamon, cloves, or nutmeg in baked goods, fruits, or vegetables.
• Lightly dust baked items with powdered sugar instead of using frosting.
• Use frozen 100% fruit juice concentrate as a natural sweetener in beverages like tea or sparkling water.
• Serve warm desserts to enhance their perceived sweetness, even with less sugar.
• Incorporate fruits like raisins into recipes to reduce the need for added sugar.
• Swap chocolate chips for raisins or dried fruit in baked goods.

• Start by opting for low-fat versions of ingredients like mayonnaise, milk, and cheese. Be cautious with nonfat products, as they may lack the desired flavor or texture. If a nonfat product doesn’t work, try a different brand or switch to a low-fat alternative.
• Substitute whole milk with low-fat or nonfat milk in recipes.
• Use evaporated skim milk as a replacement for cream in soups and dishes.
• Replace sour cream with nonfat yogurt. For heated dishes, add 1 tablespoon of cornstarch per cup of yogurt to prevent separation.
• Use smaller amounts of strongly flavored full-fat cheeses instead of larger quantities of mild cheeses.
• Reduce fat by one-quarter in cakes and by half in quick breads, muffins, and soft cookies.
• Replace half the fat in homemade baked goods with unsweetened applesauce. For boxed mixes, replace all fat with applesauce, as the mix already contains fat.
• Cut down on egg yolks, which contain fat. Use two egg whites instead of one whole egg. For baked goods, retain at least one yolk for structure and texture.
• Use vegetable oils instead of solid fats, reducing the amount by one-fourth. For cakes and pie crusts, use recipes specifically designed for oil.
• Make salad dressings with one part oil to two parts water or vinegar.
• Cook with minimal added fat. Use nonstick pans, cooking spray, broth, water, or wine for sautéing.
• Chill soups, stews, and gravies to allow fat to rise and harden, then skim it off before reheating.
• Thicken soups with instant mashed potatoes.
• Use cornstarch or flour mixed with cold water to thicken sauces and gravies. Stir into the mixture and bring to a boil.
• Replace egg yolks in deviled eggs with instant mashed potatoes.
• Opt for low-fat cooking methods like baking, broiling, steaming, or grilling.

• Wake up 30 minutes earlier. This might require turning off the TV half an hour earlier the night before to ensure you get enough rest. Record your favorite shows to watch later.

• Assign some household tasks to other family members to free up time for self-care and physical activity.

• Use your lunch break for activity. Take a walk or visit a nearby gym if possible.

• Stop using remote controls. Manually adjusting electronics burns more calories than pressing a button.

• Use a headset while talking on the phone to walk around or tackle household chores instead of sitting still.

• While waiting for the microwave, stay active by walking, dancing, or using canned goods as weights to tone your arms.

• Incorporate activity into TV time. Lift weights, use a treadmill, jump rope (sparingly to protect joints), or stretch while watching your favorite shows.

• Reduce TV time slightly each week and replace it with activity, like walking or following an aerobics video. Record shows to skip commercials, minimizing sitting without missing content. Stay positive when forming new habits. If you slip up, avoid self-criticism and focus on improvement. Celebrate successes with nonfood rewards.

• Stay active during car rides by tapping your toes, pressing your heels into the floor, or squeezing your glutes. If driving, perform these moves at stoplights while keeping your foot on the brake. Continue these exercises at your desk during work.

• If possible, consider walking or biking to work.

• At work, opt for a walk instead of sitting in the breakroom, and use part of your lunch break for a stroll. Invite coworkers to join you—soon, the social interaction will make walking a habit.

• Attending a sporting event? Find a spot where you can walk along the sidelines instead of sitting in the stands.

• When shopping, start with a few quick laps around the mall. This not only burns calories but also lets you browse displays and plan your shopping.

• Choose stairs over elevators or escalators whenever you can. Use stairs multiple times a day or make stair-climbing part of your break routine.

• Store a pair of comfortable walking shoes in your car. Use them whenever you have spare time to add some extra steps to your day.

• Park your car farther from your destination, if safe, to incorporate more walking. Alternatively, exit the bus or subway a few stops early and walk the remaining distance.

• After work, school, or dinner, enjoy a walk with family or neighbors before relaxing for the evening.

• Choose the longer route when walking, whether in the city or to the office water cooler. Opt for paths with hills or stairs if available.

• While waiting at the bus stop, walk around instead of standing or sitting still.

• Walk over to a coworker’s desk instead of sending an email or making a call.

• While seated at a desk, table, or computer, perform activities like toe tapping, heel-toe presses, and glute squeezes. Don’t forget to stretch and repeat these movements several times.

• Use large cans of food as small hand weights. As you progress, switch to milk jugs for added resistance.

• Use bags of frozen vegetables as ankle weights during leg lifts. Clearly label these bags to avoid accidentally consuming them, as repeated thawing makes them unsuitable for eating.

• Place hand weights near the couch and turn TV time into strength-training time.

• Invest in a high-quality jump rope and use it regularly for an intense cardio workout.

• Store sports and play equipment near the door for easy access and quick use.

• Stay flexible with your routine. You don’t need to exercise at the same time daily unless it suits you. Consider being active before work on some days and after work on others.

• Prepare backup plans for unexpected situations, like bad weather or sick children. Options include following an aerobics or martial arts video, dancing to music, or walking laps at a local mall. Many malls open early for walkers and are less crowded on weekday evenings. Plan ahead to stay on track no matter what.

• Mix up your activities to maintain interest and engage different muscle groups.

• Dedicate one hour on non-workdays to yard or household chores. You’ll burn calories while getting tasks done—a win-win!

• Explore classes offered by your local parks and recreation department, such as dancing, yoga, aerobics, swimming, or team sports. Community colleges also provide noncredit courses for trying new activities.

• Walk your children to school or pick them up on foot instead of driving. If time is tight, choose one trip to walk.

• Join a walking club like the American Volkssport Association, which organizes noncompetitive walks in all 50 states. Visit www.ava.org to find a group near you.

• Organize an activity equipment potluck. Instead of food, have guests bring games that involve physical activity, such as lawn darts, badminton, croquet, hula hoops, balls, or pogo sticks.

• Plan ahead for holidays or special events where you might overeat. Add 10 minutes to your daily activity or increase the intensity of your workouts in the days leading up to the event to preemptively balance your calorie intake.

Join the 10,000 Steps Program! Use a pedometer to track your daily steps. Most people walk between 900 and 3,000 steps daily unless they intentionally increase their activity. Gradually work up to 10,000 steps, which burns about 500 calories and equals roughly 5 miles, depending on your stride. Learn more at www.shapeup.org/. Shape Up America! is a nonprofit organization focused on promoting lifelong healthy weight management.

• What kind of weather can you expect at your destination?

• Which days and times will allow you to stay active during your trip?

• Who will you be traveling with, and are they active or more sedentary?

• What nearby locations or facilities are available for physical activities?

• What clothing or equipment should you pack for the activities you plan to do?

• How can you make physical activity enjoyable during your trip?

• During the conference, I’ll walk for 30 minutes each morning on at least three of the four days.

• On vacation, I’ll use resistance bands every other morning and take the hotel stairs at least twice daily.

• During road trips, take breaks at rest stops, scenic areas, or parks to stay active. Walk briskly for 10 minutes every two to three hours, even if it’s just around a parking lot.

• Transform waiting time into activity time. When waiting for transportation, take a walk! Store your luggage and explore the station or airport. Walking through multiple concourses or pacing at a bus stop adds movement to your day. Embrace wait times as opportunities to stay active.

• On planes or trains, walk the length of the cabin every 30 minutes and stretch in your seat to keep your blood flowing.

• Avoid moving walkways at airports and keep walking instead.

• If the hotel has a fitness room, schedule time to use it. Wake up early or unwind after meetings with a workout. If no fitness room is available, inquire about nearby gyms that offer free or discounted access for guests.

• Swim laps or walk in the pool’s shallow end. Ask the front desk for safe walking routes or nearby trails. Some hotels provide maps of local walking paths.

• After settling into your room, opt for the stairs instead of the elevator. In tall buildings, walk up a few flights before taking the elevator the rest of the way.

• Pack resistance bands in your suitcase and stick to your regular routine. Use water bottles as makeshift weights for added resistance.

• Include a jump rope in your luggage for a quick calorie-burning workout. Warm up beforehand and jump outside or on the ground floor to avoid disturbing others.

• Maintain your stretching and strength-training routine, even if only briefly. Warm up by walking in place for a few minutes. Perform at least one set of each exercise with enough repetitions to feel the burn. Slow, controlled movements maximize muscle engagement.

• Center your vacation around physical activities. Consider options like walking tours or kayaking adventures.

• If you’re vacationing in a sunny location, walk along the beach instead of sunbathing—at least part of the time.

• Plan at least one active outing each day of your vacation. Explore hiking trails, take a walking tour of historic areas, or shop on foot. If no specific activity is planned, start your day with a brisk walk.

• Incorporate vacation activities that naturally involve movement, such as skiing, snorkeling, golfing, biking, tennis, or beach volleyball. You don’t need to be an expert—just enjoy trying new things and make the most of your resort or hotel’s offerings.