The Simple Weight-Loss Secret: Calories Count

Low-fat, low-carb, and more—diet fads come and go. One thing remains the same: Consume fewer calories, and the pounds will drop away.

Whether they’re from carbohydrate, fat, protein, or sugar, calories are still calories. Burn more than you take in and you’ll lose weight. Once you reach your goal, keeping calories balanced will maintain your healthy shape.

Try the following tips to stretch your calories further:

• Get a good start. Studies show that people who eat fruit, a salad, or broth-based soup before a meal eat less overall. Why? The water and fiber in fruits, veggies, and soups fills you up for fewer calories.
• Make smart swaps. Use the water and fiber trick to modify meals. Replace half the cheese in your sandwich with lettuce and tomato. Put less cereal in your bowl to make room for strawberries. You’ll feel satisfied with fewer calories and also get more healthy nutrients.
• Forget fat-free. Processed or snack foods labeled “low-fat” are often high in calories and lack unsaturated “good” fats that satisfy your stomach. Stick with fruits, veggies, nuts, and whole grains for between-meals snacking. Or try air-filled snacks, such as popcorn. These may trick your brain into eating less by making food look more substantial.
• Mind your portions. Too much of the healthiest food can still cause calorie overload. When you eat out, put half your meal in a to-go box.