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Counting calories is some of the reliable ways to keep up or drop pounds. But that's not at all times easy to do while you're out or pressed for time — and there are many situations (like a ceremonial dinner at a friend's house) that don't lend themselves well to “hard numbers.” Give perspective
Here are some guidelines to follow when straight calorie counting is impractical.
1. Eat foods which are low in calories and fill you up. This means, as often as possible, your meals and snacks should include whole grains, resembling brown rice, whole wheat bread, and oatmeal, in addition to pulses and other legumes. And don't forget to fill at the least half of your plate with fruit and veggies.
2. When you eat meat, Trim fat and cut portion sizes. Choose lean cuts of meat and moderate amounts — about 3½ or 4 ounces per serving (which is concerning the size of your palm).
3. Avoid fried foods. Eating fried food adds fat and calories. For cooking on the stove, it's best to either fry the food in a non-stick pan calmly coated with cooking oil spray or toss in broth or wine. Baking, broiling and roasting are also great options – they don't add any extra fat to your food.
4. Choose low-fat or non-fat dairy. Milk, yogurt, and cheese are good sources of protein and calcium, but whole milk versions of those dairy products are high in fat.
5. Avoid fast foods. Hamburgers, chicken nuggets, french fries, and other fast food staples promote weight gain for 2 reasons. First, they're high in fat, calories, or each. Second, the “natural meals” available at many fast food chains are sometimes excessively large and encourage you to overeat.
6. Avoid high-calorie, low-nutrient snacks. Chips and other deep-fried snacks are high in fat and subsequently calories. But even snacks labeled “low-fat” are sometimes high in calories because they contain large amounts of sugars and other carbohydrates.
7. Watch what you drink. Regular sodas, fruit juices, and particularly alcoholic beverages are high in calories.