12 Ways to Think Yourself Thinner
Your Weight-Loss Tool Kit
1. Bathroom scale
"If the number on the scale isn't going down, it's telling you to eat less or be more active," says Frechman. Weigh yourself no more than twice a week at the same time of day. If you don't have a scale or you'd rather not use one, break out the tape measure and track the size of your chest, waist, hips, and thighs instead.
2. Measuring cups and a food scale
Weighing and measuring what you eat -- at least at the beginning of your weight-loss plan -- will help you learn how to eyeball proper portion sizes. "If you find you've been overeating, scale back your servings gradually to give yourself time to adjust," says Bethany Thayer, RD, a spokesperson for the American Dietetic Association.
3. Food diary
A study from Kaiser Permanente's Center for Health Research found that people who jotted down what they ate every day lost twice as much weight as those who didn't keep records. Note when you eat as well -- it can help you pinpoint unhealthy eating patterns. (You may discover that you've been indulging that 3 p.m. sugar craving more often than you realized.)
Originally published in Ladies' Home Journal, November 2010.