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You might have the large goal of losing 40 pounds, but in order to stay motivated, it's best to break it down and say, "I'll lose four pounds by the end of next month." You'll be psyched rather than let down if you surprise yourself and lose it even sooner.
To avoid mindless grazing or feeling so ravenous you grab the first unhealthy food you can get your hands on, you must have a plan. Skipping the first meal of the day seems like an effective weight-loss tactic, but eating breakfast can actually jump-start your metabolism and help you lose more weight. The best way to ensure you're eating appropriate serving sizes is to be scientific about it.
You must burn or cut out 3,500 calories from your diet each week in order to lose one pound. In your quest to lose weight, you can decrease your portion sizes at every meal and snack, but this strategy can leave you feeling hungry.
Premake some healthy snacks, and keep them close by, either in the fridge, your desk drawer, your purse, or your gym bag.
When dishing out your meals, downsize to smaller salad-sized plates and cereal bowls — the less food you can pile on, the fewer calories you'll consume. Eating while doing other things like watching TV, driving, or working at your computer means you're not paying attention to what's going in your mouth. Going out to dinner or meeting a girlfriend for brunch is always fun, but even if you go to the healthiest restaurant on the block, you can't always trust that every dish is going to be diet friendly. It's obvious that stuffing your face with bars of chocolate and pints of ice cream won't help you lose weight, but it doesn't mean you have to give treats up entirely; in fact, it's better to indulge a little. Slimming down is one of the most popular New Year's resolutions, so arm yourself against your expanding waistline by following these essential weight-loss tips.

Be sure to attach a reward to that goal so after you drop, for example, five pounds, you treat yourself to a new fitness tank top or a massage. On Sunday morning, set aside 30 minutes to map out every meal and snack for the seven days, and then hit the grocery store to grab all the ingredients you'll need to make it happen. Choose high-protein foods such as whole eggs or Greek yogurt to reduce sugar cravings later, and make sure your meal is also high in fiber to satiate your hunger and flatten your belly, like these breakfasts made with whole grains. That breaks down to 500 calories per day, and the best way to keep tabs is to write down what you eat in a food journal. Fill up on low-calorie, filling foods, and you'll lose weight without suffering through the pangs of hunger. Stick to nature's beverage, and sip water throughout your day not only to stay hydrated, but to help you feel full. Here are photos of 150-calorie snacks you can easily pack and eat on the go, and if salt is what you're craving, check out these 15 salty snacks under 150 calories. It's also a good idea to keep easily accessible precut veggies in the fridge so you're more likely to reach for them over a bag of chips.
Within minutes, you could end up inhaling two pieces of pizza without your brain realizing, which means you'll still feel hungry and want to reach for something else. Hidden calories come in the form of added fats and sugars, so it's hard to know exactly how many calories you're consuming. Don't go overboard, but allow yourself a small nibble of something you have your eye on to satiate your cravings and prevent an all-out binge. Of course you don't want the celebration to undo all the good you've done, so avoid high-calorie food rewards.

Don't just eyeball half a cup of granola or freely pour marinara sauce over your pasta — chances are you'll overestimate. Include these top 10 fiber-rich foods to keep you full longer, which prevents unnecessary snacking.
For all meals and snacks, take time away from distractions to fully enjoy each bite, which will prevent mindless eating, leading to fewer calories consumed. The majority of your meals and snacks are best prepared at home to help you keep track of your caloric intake. Spruce it up by squeezing in some lemon or lime juice, brew some herbal tea, or enjoy sparkling water instead. Whip up a batch of these cherry almond coconut protein balls to keep in the freezer — one is just 78 calories. On Sunday night, pack salads for the week or make a big pot of one of these 300-calorie soups. Prep snacks for the week too, and when it comes to dinner, whip up a healthy recipes instead of ordering takeout. For items that are difficult to measure, such as meat, chicken or fish, use a food scale instead.
You're better off eating an orange or slices of fresh pineapple to get your fruit fix as well as some much-needed fiber.

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