1. Quit starving yourself. Eating regularly should be non-negotiable. Fasting leads to plummeting blood sugar levels, which will make your mood—and your resolve to eat well—drop quicker than ever.
2. Rev up your fat ratio. Omega-3s, found in salmon, mackerel, flaxseeds, chia seeds and walnuts, offer a one-two punch to drop pounds. They keep you feeling satisfied while also working hard to fight inflammation and fat deposits in your arteries. On the other hand, omega-6 fats, like sunflower, corn, soybean and cottonseed oils, can cause inflammation. A neat trick: Your body will boost your omega-3 uptake if you lower your omega-6 intake.
3. Go nuts. The kings of crunch halt hunger and contain fat that keeps you feeling fuller longer. Just don’t overdo portions: 62 pistachios, 29 almonds, 22 peanuts, 10 pecans or 8 walnuts will set you back a healthy 200 calories.