A new study from Harvard University supports many existing weight-control tips and suggests some new ones. To guard against creeping weight gain, weigh yourself regularly, at least once a week, on the same scale under the same conditions.
The study showed that exercise alone is rarely enough to shed lots of pounds — you also have to change your diet.
¶ Read package labels. Whole grains should be the first ingredient of starchy foods like bread, rice or pasta.
¶ Fill your dinner plate mostly with vegetables, and limit consumption of red meat. My favorite: a large salad with some protein and a light dressing.
¶ Avoid fried foods, especially potatoes and anything battered.
¶ Snack on nuts or add them to dishes, but don’t get carried away; they are high in calories.
¶ Choose yogurt or kefir and fruit for some meals and snacks. But note that some popular yogurts are high in calories. .