Let’s face it, once you hit 40, things do start to change. Research continues to show that an important component to weight loss is controlling calories. Below are some ideas to cut calories and help curb your appetite.

1. Watch home cooked portions. Bet you weren’t expecting that one, were you? Yup, restaurant “portion distortion” is hitting the home front now. Not only do we think portions should be larger but recipes are calling for more. A study of 18 recipes from the “Joy of Cooking” have 63% more calories per serving today than back in 1936. Wow. And, from 1996 to the present, there’s been a 33% increase in serving sizes. What’s a girl (or guy) to do? Half your recipes, share a meal and save some $$.

2. Skip the sweet drinks. Folks who eliminated 1 sugar drink a day lost more weight over 6 months than folks who cut calories by the same amount. Johns Hopkins did this study. The thought is that the sugar drinks are less satisfying. I buy that…the drinks spike your blood sugar, then drop you flat. That makes your body think it needs something more. But it doesn’t.

3. Eat protein with every meal or snack. In a recent European study, folks who ate about 25% of their calories in protein had an easier time maintaining or losing weight. Why? Protein keeps you full longer (like fat) and it takes more calories (energy) to digest it.

4. Begin with broth. I knew there was a good reason I liked my miso soup before sushi! Again, research in this arena shows folks typically eat about 20% less if they start with a hot soup or broth. Skip the creamy versions, though.

5. Go ahead, have a V8! Veggie juices may stave off hunger and help control calorie consumption. Just be sure to opt for the low sodium versions.

Happy Friday. Stay STRONG.