Here are some tips from the experts to help you drop pounds gradually and safely.

The trick is to eat more throughout the day.

“Sitting down to three rounded meals has its place. But you should have healthy snacks throughout the day,” Uehlein says. 【小题1】To control portion (份) sizes, use your hand as a guide. “Never eat anything bigger than your hand,” says the chef.

Fruits, vegetables and wholegrains are low in calories and fat, yet filling.【小题2】

Cut back on the amount of oil you use in dressings or sauces. For example, replace half of the oil with orange juice in a sauce.

But don’t assume fat-free processed (加工过的) foods are a good choice.

“A lot of times, fat-free products are very high in salt and tend to be low in dietary fiber (膳食纤维), so you’re not full.【小题3】,” Uehlein says.

It’s not easy to keep on a diet. You are likely to eat too much, especially when you’re upset, attracted by television or you’ve skipped a meal.【小题4】, says Catherine Champagne, Ph.D. and registered dietitian.

“Becoming aware is so important,” Champagne says. Her patients often fear to keep a record. “They don’t want to think beyond eating, thus putting on weight easily.【小题5】,” she says.

Avoid situations in which you can’t eat as healthfully as you want. Uehlein, who spent years as a restaurant chef, recommends eating at home more often.