Do’s and Don’ts
Skip it Eat it Eat it Skip it Skip it Skip it Eat it Eat it Eat it Drink it Skip it Eat it Skip it Drink it This is good to follow if you’re just starting dieting, or if you’re trying to keep the weight off.7:00 a.m.
Rise ‘n’ shine. Forgo your usual O.J. and scone.
You’ll lose: .28 pounds a year. The combo of juice and a giant scone each day would pack it on.7:05 a.m.
At the cafe bag up a yogurt parfait for breakfast.
You’ll lose: .41 pounds a year. Every additional daily serving of whole grains can peel off .09 pounds over a year. A serving of fruit helps you shed another .12 pounds; a daily dose of yogurt leads to a .2-pound loss.10:30 a.m.
Hungry again? Nibble on a bowl of blueberries.
You’ll lose: .24 pounds a year. Two extra servings of fruit daily means another .24 pounds lost this year.11:00 a.m.
Step away from the supersize soda. Swap for a diet one.
You’ll lose: : 1 pound a year. For every regular serving of sugary drink you down daily, you could gain .25 pounds.1:00 p.m.
Deli dilemma: Ham or pastrami? Neither. Skip cold cuts on white bread. Pass up the cheese, too.
You’ll lose: : .44 pounds a year. A daily serving of cold cuts adds on .23 pounds a year. Cheese and white bread also set you back. If you crave a sammy, have one with turkey breast and veggies instead.1:05 p.m.
Hold the potato chips!
You’ll lose: : .42 pounds a year. In the study, potato chips were one of the biggest offenders, causing .42 pounds of weight gain per year if eaten every day.1:15 p.m.
Pick up a vegetable stir-fry from your favorite takeout restaurant.
You’ll lose: : .18 pounds a year. A daily serving of veggies leads to .06 pounds lost in a year; so any meals, like stir-fry, that offer three or more servings are golden.3:00 p.m.
Dodge the vending-machine munchies and grab a banana.
You’ll lose: : .12 pounds a year3:10 p.m.
Snack on almonds.
You’ll lose: : .28 pounds a year. Two servings daily is what it takes.6:00 p.m.
Quench commute thirst with water, not a sugary sports drink.
You’ll lose: : .5 pounds a year7:30 p.m.
Steak? Go easy on it, research says.
You’ll lose: : .72 pounds a year. A daily serving of red meat can pack on .24 pounds in a year; many steak entrees are three or more servings.7:35 p.m.
On tonight’s menu: Brown-rice veggie sushi. So good!
You’ll lose: : .15 pounds a year. Each serving of whole grains will help you drop an extra .09 pounds this year; a serving of veggies can help you shed .06 pounds.8:00 p.m.
Pass on the ice cream and cookies for dessert.
You’ll lose: : .4 pounds a year. Big helpings can set you back .2 pounds yearly per sweet treat.8:10 p.m.
Toast your success with a glass of wine. Of all the indulgences studied, alcohol had one of the smallest associated gains.
