How to Control Your Diet Without Counting Calories

1. Cut out empty calories. If you drink fruit juice with breakfast, or habitually any time of the day, skip the juice and eat the fruit instead. One "glass" of juice is usually several "servings" and contains none of the fiber or substance of the fruit. If you drink soda, switch to diet or try flavored water instead. At the gym, drink water instead of sugary sports drinks.

2. Eat at least (AT LEAST!) three servings of fruit and three servings of vegetables a day. Not only are they chock full of vitamins, minerals they're also full of fiber, which offers many benefits. Fiber slows the absorption of fat, helps keep blood sugar steady (which helps prevent cravings), reduces cholesterol, keeps your digestive tract clean and helps you feel fuller. If you do this, you will find you have less room for the less healthy stuff.

3. Know your portion sizes. A serving of meat is about the size of a deck of cards. A serving of pasta, rice, beans or fresh fruit is about the size of a tennis ball. A serving of nuts or dried fruit is about the size of a golf ball. A serving of cheese is a little larger than a nine volt battery. A serving size of vegetables is about the size of a baseball, but as long as the vegetables aren't fried or slathered in butter or creamy sauces, you don't really have to worry about how many vegetables you eat. They're extremely low in calories, filling and good for you. You may want to use measuring cups and a food scale to get your portion sizes exact at first, but with the help of these visualizations, you should get pretty good at "eye-balling" portion sizes pretty quickly.

4. Eat between 20 and 35 grams of fiber a day. The many benefits of fiber are listed above, but fruits and vegetables are not the only source. Whole grain breads and cereals, oatmeal, beans and legumes are also great sources of fiber. Have oatmeal or a high fiber cereal and a piece of fruit for breakfast, switch to whole grain bread for your sandwiches, try soups with lots of beans and vegetables, have a baked sweet potato instead of a regular baked potato with dinner. Spread your fiber intake throughout the day and get it from food, not pills.

5. Drink lots of water. Everyone says it, but it's true. Your body needs water to metabolize fat. Water aids in digestion. Water helps you feel fuller. The body often mistakes thirst for hunger and drinking a glass can often quell cravings. Water helps keep the kidneys clean and doing their job properly which means the liver can do its job--which includes metabolizing fat--instead of picking up the kidneys' slack. So drink it. There is no hard and fast rule as to how much although 8-10 glasses is a good starting point. Your urine should be clear, but you shouldn't be running to the bathroom ever hour either.

6. Avoid alcohol. Its empty calories and it distracts the liver from the task of metabolizing fat.

7. Eat yogurt every day. The friendly bacteria are great for digestion and it's a delicious creamy treat that can satisfy a sweets craving. Research suggests the calcium may aid in fat loss.

8. Eat at least one serving of foods rich in mono-unsaturated fatty acids (MUFAs) every day. They are satisfying; help to sate cravings for fatty foods and the MUFAs appear to help with the metabolism of fat. Stick to the true definition of a "serving size" and don't overdo it.

Foods in this group include:
avocados (1/2 cup)
nuts (1 oz)
cold water oily fish (3 oz)
oils derived from nuts and seeds, such as olive, sesame, walnut and hazelnut (1 tbsp)
DARK CHOCOLATE!!! (1/4 cup)

9. If it's not particularly healthy and it's not REALLY delicious, don't eat it. Don't waste the calories on a crummy vending machine pastry. Save them for a slice of cheesecake you'll really enjoy.

10. Snack mindfully to prevent overeating at mealtimes. 100 calories is enough to balance blood sugar and take the edge off of hunger.

11. Just because you're not counting every single calorie doesn't mean you shouldn't be mindful. Calculate your BMR and shoot for within 200 calories (up or down) of that number every day. Ballpark your figures when it comes to self-prepared meals based on portion sizes. Learn the calorie content of your dietary staples. Read the nutrition information on prepackaged food. Avoid fast food altogether and indulge in restaurant food sparingly and only for occasions that really warrant it. Stick to your portion sizes, and if you know you'll be indulging later in the day, go a little light earlier on. Don't add healthy foods to your diet. Replace unhealthy foods in your diet. Eat in such a way that you can eat that way most days for the rest of your life. It's the only way you'll be able to stick with it.

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