Diet Tips

Weight loss is all about calories in vs. calories out. But sometimes it's not that easy, and we can use a few tips to push us along. The tips in this section were submitted by readers, and include a few of our own favorites. Check back often for new and fresh ideas to jumpstart your diet, or help you get through those little hurdles along the way. Have a tip to share? Send it to us!

Eat more protein

Many of us concentrate so much on reducing the fat content and lowering the calories in our diets, that we often overlook our protein intake. If we don’t get enough protein, we risk burning lean muscle mass instead of fat. This can leave us tired, out of shape, and even damage our metabolism. Increase your protein intake with these low fat foods: – 2 Tablespoons of fat free cream cheese has almost 5 grams of protein for just 35 calories! Try spreading it on flavored rice cakes for a low calorie snack. – 3 Ounces of tuna, packed in spring water, has 18 grams of protein and 80 calories, with just one gram of fat. Add it to a salad for a low calorie meal. – 1/2 Cup of nonfat cottage cheese has 14 grams of protein for only 80 calories. Sprinkle it with seasonings for variety. – A large egg contains 7 grams of protein and 80 calories. However, egg substitute has 7 grams of protein for only 30 calories. – 1/2 cup of canned kidney beans has 7 grams of protein and 110 calories. Make a lowfat chili recipe, or rinse and add to your favorite salad.

Enjoy scallops

5 ounces of scallop meat, cleaned and ready to cook, has just 128 calories and 2 gram of fat! They are delicious, fast cooking, and very versatile. Most of us love breaded and fried scallops from our favorite seafood house. However, an average 5 ounce portion of breaded and fried scallops from a restaurant contains 386 calories and 19 grams of fat. You don’t need to fry them to enjoy them. Try grilling scallops, or marinating them in a citrus mixture, then broiling or searing them in a skillet. Their mildly sweet flavor will compliment almost any pasta or vegetable dish.

What are you drinking?

Many people don’t think of beverages as food. You can consume a lot of excess calories in your juice or latte without giving it much thought. Save several hundred calories per day by drinking your coffee black, or by drinking diet instead of regular soda. Forego juice and consume whole fruit. You’ll get the benefits of fiber and other nutrients that juice can’t always provide.

Watch your steak

Some steak houses brush the steaks with seasoned butter. Always order it plain.

Don’t hold the salt

When served a large portion of food, cut away the excess then douse it with salt and sugar so you won’t be tempted to eat it.

Dressing on the side

Always order your salad with the dressing on the side, then lightly dip your forkful as you go. The dressing is usually high in fats, but a little can go a long way.

Begin your meal with soup.

A cup of minestrone has just 80 calories and will help fill you up and prevent overdoing it with the rest of the meal.

Win Win at the buffet

When faced with a buffet table, try a small bite of a few choices, then proceed with what you would consider normal and healthy. You have now put yourself in a win-win situation that you can look forward to at other holiday outings. You “win” by allowing yourself a little leeway and getting to try some fabulous treats, and you “win” by sticking to your healthy way of life and thus can wake up the next morning feeling great and not guilty. - Ginny Pietila, Club Emerald, Mercer Island

Plan in advance

Many restaurants will fax you a menu before you go there. Make your choice and stick with it, and don’t even look at the menu when you arrive.

Take your diet with you

Don’t break your diet just because you are going out. You could have a lighter lunch, and choose dishes that are grilled or steamed with a side salad or vegetables.