1 Boost exercise. What you eat—or “calories in”—is only one half of the weight-loss equation. Exercise is equally important. Try some brisk walking or jogging, and swimming is an ideal low impact workout. Try to add activity into your everyday routines, too.
2. Keep a food diary. Recording everything—the holiday cookie binge as well as the carrots and celery—makes you accountable for what you eat and can be incredibly motivating. And keeping track of your calories can help you lose weight, too, as it helps tip you off to behaviors that lead to weight gain.
3. Eat with intention. Have all your meals in a designated place without distractions (i.e., not in front of the TV or at your desk in front of your computer). Eat slowly, stopping to put your fork down between bites, feeling yourself becoming fuller. Making an effort to be mindful no matter what you’re eating can help break the tendency to binge, experts say.
4. Hide tempting foods. When office workers were given candies in clear dishes to place on their desktops, they helped themselves to candy 71 percent more often than a similar group that was given the same candy in opaque dishes so the candy wasn’t visible, according to research out of Cornell University. The same goes for your snacks at home; stash the chips inside a cupboard and keep the apples out on the counter.
5. Make overeating a hassle. The more stops you introduce in getting a food—such as needing to open a package or having to thaw something frozen—the more opportunities you have to ask, “Am I really hungry?” Repackage foods in single-portion bags (or pay more for individually portioned snacks); wrap leftovers individually in foil and freeze.