8 Sneaky Diet Tips

Midlife and menopause often bring on unwelcome weight gain. If you're battling the boomer bulge, try these deceptively simple tactics that will make any pound-paring regimen more effective.

Pack a Lunch Even If You Don't Go to an Office

Telecommuting? Full-time mom to teenagers? Retired? Get in the habit of preparing a healthy midday meal first thing in the morning – or even the night before – and keeping it in the fridge, or in the car if you're on the move. That way when noontime rolls around, you won't be tempted to reach for a candy bar or fast food and derail your diet.

Don't Get Too Hungry Skipping meals can backfire. Your body will panic if it senses the potential for starvation. Result: Your metabolism slows to a crawl and you burn fewer calories. Instead, indulge in "grazing" so that you eat five or six small meals a day. This ploy not only speeds up your metabolism but it also keeps you from getting so ravenous that you gulp down more than you need when you finally sit down at the table.

Drink Lots of Water Yes, recent research has shown that juice and even coffee count toward your daily quota of liquids, but H2O is still a great, no-cal quencher. Did you know that if you stay hydrated, you won't risk mistaking thirst for hunger pangs? The next time your stomach is rumbling and you have the urge to pop something into your mouth, have a glass of water instead. After you've downed several ounces, give your brain a minute to figure out what just happened. If you're still hungry then, well, you really are hungry. Go ahead and eat! But if not, you just saved yourself from an unnecessary mini food binge.

Pay Attention to Portions Say no to the supersize option when you're eating out and serve yourself sensible amounts at home. Especially if you grew up as a member of the "Clean Plate Club," you may overeat just because the food is in front of you. A trompe l'oeil trick: Use a salad plate instead of a full-size dinner plate so your meal looks bigger than it really is!

Savor Suppertime Sharing leisurely meals can be one of life's greatest pleasures, but many people are "mindless eaters" who grab food on the run or watch TV during dinner. If that describes you, start paying attention to the taste, textures, and fragrances of your food. The evening repast in particular can be a respite after a busy day. Relish every bite. Of course you can have a conversation, but let the food be your priority.

Spice It Up Research shows that whether your choice is an aromatic curry, Cajun chicken, or five-alarm chili, you'll consume less than you would if you opted for bland dishes. Better yet, spices have all kinds of health benefits. For example, the turmeric that is an ingredient in yellow mustard is full of immune-boosting antioxidants. Bonus: Mustard has no calories. Why not swap it for mayonnaise on your sandwich?

Discover Olive Oil Instead of spreading butter on your bread, take a tip from the Mediterranean countries. Dip a whole-grain version of the staff of life into olive oil. It's rich in omega-3s and some experts say that it staves off hunger and lowers "bad" cholesterol. Use olive oil for cooking, too. There are 120 calories in a tablespoon, a bargain considering the nutritional benefits you'll be getting.

Ask for Sauce on the Side In a restaurant, you can cut calories without completely forgoing flavor if you let your server know you want rich sauces in a separate dish on the side. Most chefs will accommodate this request. The idea is to please your palate by spooning on small amounts of Marsala or Béchamel rather than having your entire dish smothered in them.