17 Eating tips from Weight Watchers

A diet can be tough to follow but it gets easier if you have a few tips andtricks that you can occasionally lean on. Here are 17 tips via Weight Watchers. The best way to use these is to print them out and leave them on your fridge so that you can refer to these as often as you need

1. Good things come in small packages. Here's a trick for staying satisfied while still keeping portions under control: Cut high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.



2. Don't give up dips. If you love creamy dips and sauces, don't cut them out of your diet completely. Just use low-fat sour cream or mayo instead of the full-fat stuff.



3. Get water-wise. Make a habit of reaching for a glass of water instead of a high-calorie snack. It will help your overall health as well as your waistline. Add some zest with a twist of lemon or lime.



4. Herb it up. Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.



5. Slim down your soup. Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top. Skim it off the surface for reduced fat content.



6. Doggie-bag that dinner. At restaurants, ask the server to put half your entrée in a doggie bag before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.



7. Listen to your cravings. If you're craving something sweet, eat something sweet — just opt for a healthier nosh, like fruit, instead of a high-calorie one. The same goes for crunchy cravings — for example, try air-popped popcorn with soy sauce instead of high-fat tortilla chips. It's just smart substitution!



8. Ease your way into produce. If you're new to eating lots of fruits and veggies, start slowly. Just add them to the foods you already enjoy. Pile veggies on top of your sandwiches, or add fruit to your cereal.



9. Look for high-fat hints. Want an easy way to identify high-calorie entrees? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.



10. Don't multitask while you eat. If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth — and you won't be enjoying every bite. Every time you sit down for a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.



11. Taste something new. Broaden your food repertoire — you may find you like more healthy foods than you knew. Try a new fruit or vegetable. (Ever had jicama, plantain, bok choy, starfruit or papaya?)



12. Leave something on your plate at every meal. One bite of bagel, half your sandwich, the bun from your burger. See if you feel satisfied eating just a bit less.



13. Get to know your portion sizes. It's easy to underestimate how much you're eating. Don't just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.



14. Make a healthy substitution. Learn to swap healthier foods for their less-healthful counterparts. Find a substitution that works for you: Use skim milk instead of whole milk; make up a batch of brownie mix with applesauce instead of oil; try a whole-grain bread instead of white.



15. Bring lunch to work. Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and fast-food joints, where making healthy choices every day can be challenging (not to mention expensive).



16. Have some dessert. You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free — be sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.



17. Ask for what you need. Tell your mother-in-law you don't want seconds. Ask your sweetie to stop bringing you chocolates. Speak up for the salad bar when your coworkers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it. Make yourself a priority and assert yourself.