Eat to Lose

The Prevention Reshape Your Body plan incorporates easy food strategies you can follow for life. Women succeed at weight loss when they get a handle on their portions and eat in a balanced way .Three key tips:

Get your protein

Research shows that protein-rich foods such as fish, chicken, low-fat dairy and lean meats can increase satiety, meaning they help you feel full longer. Eat them with every meal, especially breakfast, to curb the urge to snack all day long.

Eat early

Have breakfast, even if it's simply oatmeal or a hard-boiled egg. It jump-starts your metabolism and prevents late-day bingeing. Studies have found that dieters are most successful when they start their day with a meal.

Get a "hand-le" on portions.

"Most of us eat too much—period. To lose weight, you have to eat proper portions.Use your hand to measure.

 Food                               How to measure

 Meat, fish,                     poultry 3 ounces = palm of hand 

 Mixed nuts                    1/4 cup = 1 layer on palm 

 Cereal/popcorn             1 cup = 2 cupped hands 

 Cheese                          1 ounce = 1 thumb  

 Butter/oil                       1/2 teaspoon = 1 fingertip