Q: Instead of three large meals, try eating 4 or 5 small meals. These smaller meals should be 300 400 calories each. Smaller, more frequent meals can cut down on cravings, and they will reduce your need to snack. Knowing what you will eat at every meal will reduce the risk of cheating on your diet. You should focus on eating whole foods at home during the week with small portions of low-calorie snacks in between meals. Measure out each portion carefully. Always read the food nutrition labels for calories per serving, protein per serving, etc. This goes for all packaged foods. Make sure you are always doing the math for each meal. Aim for 300 calories in this meal. Protein is a great source of energy to begin your day with as it keeps you full and gives you energy for other activities. Try one of the following: A boiled egg with a piece of whole grain toast and half an apple. A slice of whole grain toast with 1 tablespoon peanut butter, served with an orange. A 16 oz. smoothie (437 mL) with 4 oz. (118 mL) low-fat Greek yogurt, 4-oz (118 mL) water, 8 oz. (237 mL) of almond milk and blueberries. You want to keep up your energy in the middle of the day, when you're likely to start feeling tired. Make lunch the night before, and choose meals that are easy to take to work. Some options include: Roasted vegetable salad with 1 cup sweet potato, 1 cup eggplant, 1 cup peppers, 3 cups mixed greens, and 3 tablespoons lite honey mustard dressing 6 oz. (177 mL) of low-fat yogurt with berries and a handful of almonds (about 23) Low-sodium lentil soup with labels indicating 300 400 calories and 20 30 grams protein per serving Dinner should keep you feeling full all night long. You want a meal that has a good source of protein as well as plenty of fiber to prevent snacking. Try including a lean cut of meat and steamed vegetables. Avoid high-calorie fillers like pasta. Instead, you can try: One 6 oz. (170 g) slice of grilled chicken and 1 cup of green beans 1 cup grilled eggplant slices and 10 spears of asparagus 6 oz. (170 g) broiled white fish, like tilapia or salmon, plus 1 cup mashed potatoes and 1/2 cup green peas Fruits and vegetables can help keep you full even when you have eaten less. Avoid starchy vegetables like corn. Instead, good foods include the following: Cauliflower Spinach Kale Broccoli Berries Apples Pears
A: Consume several small meals throughout the day. Create a meal plan for every day of the week. Start the day with a protein-filled breakfast. Prepare small midday meals. Cook filling dinners. Make sure half of each meal is made up of fruits and vegetables.

Q: Join activities that you are interested in and in which you're always interacting with people, such as a team sport or a hobby club. By having to interact with your teammates, you'll have plenty of opportunities to practice conversing. Get to know your teammates slowly over time and become more at ease chatting with them. Seek a role in the group, such as timekeeper or note taker. When you have a task to fulfill, it takes some of the pressure off chatting. Try some icebreakers such as mentioning you're in the same biology class or that you really like her cool purse. When you are out with your friends or family, try to initiate conversation within the group. After a while, you'll become comfortable engaging people in a casual manner. Chances are, she will be happy to have someone else to talk to. Helping a girl have a good time at a party that she was dreading will not only increase your confidence but make you feel good for helping someone out. Don't be afraid to chat up everyone you meet, from the senior doing her groceries to the bank teller. Practice makes perfect and the more outgoing you are, the more comfortable you will become. Slowly increasing your efforts to talk to new people is what psychologists would call graded self-exposure and is a common technique in overcoming fears. Be yourself. Many girls are good at spotting braggers and show-offs and those types can be a turn off. Girls do tend to like funny guys who are just being themselves. Don't worry about a clever opening line. Though they might work on TV, most girls think they're cheesy. Instead, start by introducing yourself and ask her how her day is going. When you find yourself in a group situation at school or work, be prepared to exchange pleasantries. For example, someone may ask if you're doing anything interesting over the weekend. This is a great opportunity to share something about yourself and, at the same time, extend the conversation and show interest in what she has to say. When you go into a new social situation, try to have an idea or two in your back pocket of something interesting you can bring up but not in a showy way. Don't rehearse what you're going to say. If you try to verbatim remember something you practiced, you might get flustered and embarrassed if you forget what you were going to say. When in doubt, ask her about herself. Girls love it when you show interest in them and really listen. . Don't do all the talking. Ask open-ended questions and just sit back and listen. If the conversation lulls, have new conversation topics ready. Try not to monopolize the conversation talking about yourself because she might not be interested in all the same topics as you. Ask her questions and show that you're really listening by asking additional questions that build on what she just told you. For example, if she mentions going away with her parents for the weekend to their cottage, don't start talking about the cottage you went to last weekend, but instead ask her more about the cottage or her parents. Respond appropriately. Don't just make it 20 questions. If she asks about you, answer her. If you are fearing the conversation part of a first date, go to a movie or other activity first so you have something mutual to discuss afterwards. If she said no, then move on with her and ask to be friends because maybe one day she will like you again.
A:
Get out and socialize. Initiate conversation. Talk to someone who is alone. Talk to a lot of people. Be real. Always be prepared. Learn to listen Go somewhere interesting on a date.