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Joy Bauer's photo: Today’s 10,000 Pound Challenge Tip: Sip 2 glasses of water before lunch and dinner.

Guzzling water just before mealtime helps fill you up with liquid volume—so you wind up eating less food during the meal. In one study, dieters who drank two glasses (16 ounces) of H2O before meals consumed fewer calories at meals than those who didn’t, and lost 44 percent more weight over the course of 12 weeks.

For an added edge, swap out your water glasses for two mugs of green tea. Research shows green tea may be even more effective than water at curbing appetite at meals, and, as an added bonus, it gives your metabolism a slight boost.

Click here to see a complete listing of all of my daily Weight Loss Challenge tips: http://say.ly/Emt1dw6

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January 9, 2012Today’s 10,000 Pound Challenge Tip: Sip 2 glasses of water before lunch and dinner.

Guzzling water just before mealtime helps fill you up with liquid volume—so you wind up eating less food during the meal. In one study, dieters who drank two glasses (16 ounces) of H2O before meals consumed fewer calories at meals than those who didn’t, and lost 44 percent more weight over the course of 12 weeks.

For an added edge, swap out your water glasses for two mugs of green tea. Research shows green tea may be even more effective than water at curbing appetite at meals, and, as an added bonus, it gives your metabolism a slight boost.

Click here to see a complete listing of all of my daily Weight Loss Challenge tips: http://say.ly/Emt1dw6

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$Hoda says she craves creamy mashed potatoes, so I concocted a "skinnier" version of this comfort food classic. I combine white potatoes with steamed cauliflower to drive down the calories and carbs while maintaining a light, fluffy texture. These mashers have just 145 cals & 2 grams fat per cup--that's less than half the calories (and a fraction of the fat) of buttery, traditional versions. Here's my recipe: Slim-Style Mashed Potatoes Makes 12 cups. 5 Russet potatoes (skin on), cut into chunks 1 head cauliflower, cut into florets 3/4 cup milk (skim, soy or almond) 1/4 cup whipped butter 1 1/2 teaspoons kosher salt 3/4 teaspoon ground black pepper Optional toppings: parmesan cheese, light sour cream, chives, hot sauce, sliced jalapenos 1. Add the potatoes chunks to a large pot of boiling water and boil for 12-15 minutes. Drain the potatoes and transfer them to a large mixing bowl. 2. While the potatoes are cooking, microwave the cauliflower florets with 2 tablespoons water on high power for 10 minutes. Drain the cauliflower and add to the bowl with the potatoes. 3. Add the milk, butter, salt and pepper, and mix with a handheld electric mixer until smooth and creamy. Add additional preferred herbs and seasonings, and serve with optional toppings. NUTRITION INFORMATION Serving Size: 1 cup Calories – 145 Protein – 4 g Total Fat – 2 g Saturated Fat – 1 g Cholesterol – 5 mg Sodium – 185 mg Carbohydrate – 29 g Fiber – 3 g$

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Joy Bauer
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