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My Top 20 Diet Tips

Everyone is looking for a short cut to lose weight. Although I prefer people not live on diet tips alone, diet tips can definitely help jump-start weight loss.

A few years ago Steve and I were teaching a fitness and nutrition class to the Indian River County Sheriff’s Office. In this class I gave a few applicable diet tips that could be used in the workplace and at home. A few months later I ran into one of the employees in Publix and the man introduced himself and said, “remember the tip you gave about using salad plates instead of dinner plates? I’ve lost 40lbs so far” he boasted. I was simply blown away. I couldn’t believe that simple tip helped him to lose so much weight.

A random diet tip is not always a perfect match to every dieter. The very same tip that helped that man may not help someone else, but it is can sure help someone who overeats. Other people may have a bigger issue with what they eat or how often they eat. Whatever your struggle is, here are my top 20 diet tips for losing weight. Maybe a few of them can help you!

  1. Limit meals to 350-450 calories
  2. Limit snacks between 150-200 calories
  3. Serve meals on small salad plates instead of large dinner plates.
  4. Share a meal, or put the other half of your meal in a to-go box, when eating out.
  5. Limit processed foods like pasta, breads, cereals and instant rice.
  6. Drink one large glass of water before each meal. 
  7. Limit casseroles and other multi-ingredient meals.
  8. Don’t eat more than the size of your fist at any one sitting.
  9. Limit, or eliminate, alcohol and sodas.
  10. If you are splurging, don’t eat in one sitting what you can’t burn in one hour. (Usually about 500-700 calories)
  11. Aim for getting a third of your calories from protein.
  12. Count calories for the learning experience.
  13. Choose low-fat foods over fat-free options.
  14. Use Stevia instead of sugar, honey or other sugar substitutes.
  15. Eat more dark green vegetables than white vegetables and grains.
  16. Choose only one high-calorie item on salads (like cheese or nuts).
  17. Eat 5-6 small snacks or meals a day
  18. Keep meals and snacks to 2-3 hours apart. Another words, don’t eat a meal & be tempted to snack 30 minutes later.
  19. Reduce carbohydrates and increase good fats. Fats like avocado, nuts, olive oil and fish oil help keep you energized and feeling full.
  20. Read labels paying close attention to serving size.


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  10. cat4man

    I always look forward to your articles! I have learned most of the list this past year through my weight loss. I always plan ahead and have non negotiable and that keeps me from adding more calories. I use the rule if God didn’t grow it don’t eat it….keep it fresh, and if not keep it at a little bit. I have 27 lbs. to go and now it is going SO SLOW (71 gone so far woohoo) I work out 6 days pretty heavily and I am hungry quit often now. I am wanting to up protein, and I’m looking into the whey shakes or supplements but I know very little about them and don’t want to use my calories….any thoughts.

    1. Bonnie Pfiester

      That’s awesome! I recommend protein for sure. U just make room in your diet for it. I personally need it or I can’t build any muscle. My goal is to get 100-140g of proteins day. I also find I am more satisfied when my protein is up :)

  11. Silvana Donoso

    Me encantan la ayuda que nos brinda a través de los comentarios y dietas publicados

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  16. Tracey

    Are you on MFP? Love to see your days worth of meals!

  17. Tina

    Great, sensible tips that everyone can follow. Thanks so much for this!

  18. susanne diet

    What fantastic diet tips…. I have struggled for many years with my weight and anything that can give me a little help along the way will help emensly, thanks so much for this post.

    1. Bonnie Talley Pfiester

      thank you so much for your feedback. I’d love you to subscribe to learn more and get more encouragement. It’s my desire to help people reach their goals and beat the grip of food and things that hold them back from living life the way God intended us to live it – FREE. Thanks for taking the time to write. It always means a lot. :)

  19. Shirley S. Jackson

    Bonny, I like your tips. I could not agree with you more, that a random diet tip is not always a perfect match to every dieter. I especially, like the diet tip, use a salad plate instead of a dinner plate. I never thought about that tip. It forces you to put less food on the plate. Of course you will have some who might get two salad plates or just pile the food high, which might defeat the purpose of losing weight in the first place.

    1. Bonnie Talley Pfiester

      I’m so glad you liked my blog. Sorry for the loooong delay in response. I must of missed the email notification. Thanks for sharing and I hope you are using this tip – I actually had a guy come up to me in the grocery store and told me he lost 40lbs using this tip alone! :)

  20. Tatyana Ruhoff - Rapid Weight Loss Tips

    This is a awesome artice, so I would say thank you first. It has been quite a while since I liked a article so much! You got me excited and I just want to chip in a few points. What I want to add on this topic is: Really, in my view fat loss actually boils down to three things – eat well, exercise right, sleep tight. In conclusion, always eat right, sleep tight and exercise well.

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    I think you’ve got some spammers here.

  22. Bonnie Pfiester

    Thanks! They are deleted! :)

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