~ Day 7,8, & 9 ~

Spoon Up Soup.
Studies find that when people start their meal with broth-based soup, they eat 100 fewer calories overall. Because of its high water content, soup fills you up—with fewer calories. Spoon up those with fibrous contents (beans, veggies, whole grains), says Barbara Rolls, Ph.D., author of The Volumetrics Eating Plan (HarperCollins).
For the steady snacker: Soup is a super snack, as long as it's low-sodium (no more than 550 milligrams per cup) and low-cal (about 80 to 150 calories per cup). Try Healthy Choice, Progresso and Campbell's microwavable soups.

Chew Some (Healthy) Fat.
Fat can be a dieter's friend—if you pick the right kinds. Trade foods high in saturated fats for those full of monounsaturated fats (olive oil and avocados) and omega-3 fatty acids (wild salmon). "Too little fat can harm your waist," says SELF contributing editor Janis Jibrin, R.D. Keep your daily intake at less than 30 percent of your total calories and less than 10 percent from saturated fats.

Thing Outside the Fridge.
It's great to have healthy food at home, but unless your refrigerator is strapped to your back, you have to stock places outside your kitchen as well. Make it your goal today to create a healthy stash in your car, office, purse and gym bag, says Audrey Cross, Ph.D., professor of nutrition at the Columbia University Mailman School of Public Health in New York City.