Dr. Oz's 20 Weight Loss Tips

- Automate your eating by planning your meals ahead of time. That way you're less likely to make an unhealthy last-minute food choice.
- Oats are your friends! Eating a cup of oatmeal in the morning will prevent you from gorging in the afternoon.
- Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied.
- Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.
- Got nuts with nuts. Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture.
- Use meditation to help you cope with chronic stress, which can lead you to crave feel-good carbs.
- You may be used to fried foods but there are other, sometimes healthier, ways to cook including: roasting, steaming, poaching, baking, braising and broiling.
- Do your grocery shopping with a list and a time limit; that way, you're less likely to stray into the processed foods section.
- Don't confuse thirst with hunger. Drink a glass of water when you feel hungry to see if that's what you're really craving.
- When out at a restaurant, ask the server to hold the bread, snack mix or chips and salsa that might come before the meal. If you're hungry, you'll be tempted.
- Tired of eating your salad on a plate? Fill a whole wheat pita with salad and a splash of lemon for a twist.
- You might do better to replace an occasional dinner with a nice roll in the hay. Healthy sex may help control the amount of food you eat and it's great exercise.
- Create emergency packs filled with healthy foods such as nuts, fruits or sliced vegetables to help you avoid unhealthy temptations.
- Add red pepper flakes to your pantry. When eaten early in the day, red pepper lowers the amount of food you'll eat later.
- Odds are you're eating too fast. Try holding a conversation while having a meal so you're not gulping down more than you need to feel full.
- Take a brisk walk before lunch or dinner. Not only will you get in some exercise, you're less likely to choose something unhealthy after a little movement.
- Looking for the benefits of salmon but you don't feel comfortable cooking fish? Try canned salmon as a simple and affordable alternative.
- Are your dishes too big? A healthy dinner should fit on a 9-inch plate. You may find that kid-sized plates are more appropriately sized to feed an adult!
- Never eat any snack food out of the box, carton or bag it came in. You're less likely to overeat if you separate snacks into appropriate fist-sized servings.
- Boost your metabolism with some green tea or chili peppers.