Dr. Oz's 100 Weight Loss Tips4

1. Try to have a little lean protein with each meal, as protein tends to be more satisfying than carbs or fats.
2. Think ahead to how you'll eat and exercise on the weekends. It's easy to get too relaxed on Saturdays and Sundays, but healthy living is a 7-day-a-week endeavor.
3. Dump the junk food. If you want to avoid temptation, make sure you clean out the fridge and the pantry
4. When you eat calorie-friendly fruits and vegetables that are in season, they tend to taste better and you're more likely to enjoy them.
5. People who eat breakfast have a better shot at losing and maintaining weight loss.
6. Replace your scale with a tape measure. Aim for 32 1/2 inches or less for women and 35 inches or less for men.
7. Make sure you check food labels and avoid anything with more than 4 grams of sugar, especially high-fructose corn syrup, per serving.
8. Eat a fiber-filled apple before a meal to help you feel full faster.
9. Opt for peanut butter or almond butter spreads instead of cream cheese or butter.
10. Remember these five essential smoothie ingredients: frozen berries, a banana, skim milk, a teaspoon of honey and a teaspoon of psyllium seed husks.
11. Researchers found that dieters who ate eggs in the morning were less hungry than those who ate carb-heavy meals.
12. The omega-3 fatty acids in salmon may dial up your body's ability to burn fat, especially if you add some exercise.
13. A Mediterranean diet not only comes with heart benefits, studies show it leads to more weight loss than low-fat diets.
14. Replace your regular pasta noodles with whole wheat pasta for a more filling meal.
15. When eating out, ask your server to point out the healthiest options on the menu.