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Healthy Weight
Loss Tips

1. Don't eat less, eat more. Just be sure to eat foods which are water-rich and have fewer calories per gram such as soup, fruits and vegetables. Researchers from the Department of Nutritional Sciences at The Pennsylvania State University found that daily consumption of high volume, low energy dense foods can help with long term weight loss and weight management.

2. Eat soup. In one recent study, participants who consumed two servings a day of soup lost more weight than study subjects who were given two servings of snacks instead of soup. On average, the soup eaters reported that they felt "very full" and "less hungry" than the participants in the snack group.

Click here for an interview with Dr. Barbara Rolls, author of Volumetrics, an approach to eating that helps satisfy hunger with fewer calories.

3. Get enough sleep. Recent research shows a link between obesity and sleep deprivation. A study by researchers from the University of Chicago found that "sleep modulates a major component of the neuroendocrine control of appetite". Or, in plain English, not getting enough sleep can make you fat. Scientists have found that not getting enough sleep can increase levels of a hunger hormone called leptin and decrease levels of ghrelin, a hormone that makes you feel full. Sleep deprived study subjects felt more hungry on nights they got only 4 hours sleep compared to nights when they were allowed to sleep up to 10 hours. Sleep deprivation caused the study participants to crave carbohydrate rich foods like ice cream and pasta.

4. Avoid refined grains. A number of recent studies have linked the consumption of refined grains to larger waist sizes (more belly fat), diabetes and obesity.

5. Avoid all you can eat buffets, so you don't eat all you can. It is easier to control your portion sizes when you are served a fixed amount of food.

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