Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it?

Diet Tip #1: Drink plenty of water or other calorie-free beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
If you don’t like plain water, try adding lemon or a splash of juice, or brew infused teas like raspberry or peach, which have lots of flavor but no calories. *side note: Raspberry tea is said to be an excellent diuretic- draining excess water weight from your body.

Diet Tip #2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food.
You’re also less likely to overeat because fruits and vegetables displace fat in the diet. And that’s not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce.
One easy solution: Work vegetables into meals instead of just serving them as sides on a plate. Making or incorporating veggies into dishes such as stir-fries, pastas, pilafs, soups, or even layer on sandwiches.

Diet Tip #3: Consider whether you’re really hungry.

Whenever you feel like eating, look for physical signs of hunger. Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it. When you’re done eating, you should feel better — not stuffed, bloated, or tired. Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably.Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Diet Tip #4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit.
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you’re usually satisfied with the low-cal snack, try a cup of zero-calorie tea.

Diet Tip #5: Enjoy your favorite foods.
Putting your favorite foods off limits may lead to weight gain because it triggers ‘rebound’ overeating.Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a
whole bag.
You can enjoy your favorite foods, but you must do so in moderation.

Diet Tip #6: Enjoy your treats away from home.
When you need a treat experts suggest taking a walk to your local ice cream parlor or planning a family outing.
By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight. And for those times you just can’t get out? Stock your kitchen with fresh fruit.

Diet Tip #7: Eat several mini-meals during the day. If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be challenging. Studies show people who eat 4-5 meals or snacks per day are better able to control their
appetite and weight. Experts recommend dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day — dinner should be the last time you eat.

See more tips below…

Diet Tip #8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Diet Tip #9: Spice it up.
Add spices or chiles to your food for a flavor boost that can help you feel satisfied. Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat as much.
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

Diet Tip #10: Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success.  You’ll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Some ideas to stock your kitchen with:
* 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
* Frozen vegetables
* Bags of pre-washed greens
* Canned diced tomatoes
* Canned beans
* Whole-grain wraps or pitas
* Pre-cooked grilled chicken breasts
* A few containers of pre-cooked brown rice
Within minutes, you can toss together a healthy medley.

Diet Tip #11: Order children’€™s portions at restaurants.
When you are eating out, order a child’s pizza or a small sandwich as an easy way to trim calories and get your portions under control.
Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Diet Tip #12: Eat foods in season.
If you don’t love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor. When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won’t be disappointed.

Diet Tip #13: Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables.

Diet Tip #14: Use non-food alternatives to cope with stress.
Sooner or later, you’re going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you. Experts suggest reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

Diet Tip #15: Be physically active.
Although it may seem counter-intuitive, don’t use exercise either to punish yourself for eating or to “earn” the right to eat more.
When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise.
Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.