Small Changes, Big Results

Eat an Apple...

Research from Pennsylvania State University found that people who ate an apple before lunch consumed nearly 190 fewer calories at the meal than those who'd taken in the same number of calories (125) in the form of applesauce, fiber-fortified apple juice, and plain apple juice. "All calories are not created equal," says Mark Hyman, MD, author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. "A whole apple feels like more. It has more fiber and nutrients, and makes you feel full longer." The Penn State volunteers ate their apple about 15 minutes before lunch—and the authors suspect the effects might have been even more dramatic had they eaten the peel (which was removed), thanks to the extra fiber.