The 10 Snacks That Women Who've Lost Weight Swear

 

If you want to shed a few dress sizes but can't imagine giving up snacking, here's some happy news: You don't have to. In fact, the right snacks may help you reach your goal weight by keeping your appetite in check so that you don't overeat at your main meals. The four women in the Live Longer & Stronger Challenge have mastered the art of between-meal munching—and their smart snacking strategies have helped them lose a combined total of 133 pounds. Read on for their favorite mini meals. Nosh on two a day, and watch the weight fall off you, too (just make sure your breakfast, lunch and dinner are healthy and portion-controlled). Bonus: These eats are all good for your heart!

1. Banana with peanut butter
This tasty snack is a favorite of nutritionists for a reason: The combo of fiber (in the fruit) and protein (in the peanut butter) will keep you full for hours. Shanna likes to throw a banana and to-go cups of peanut butter into her purse so that she always has a healthy snack on hand. Don't like bananas? Grab an apple instead.
2. Un-fried mozzarella stick
When greasy drive-through grub is calling your name, reach for this snack instead: Dip 1 part-skim mozzarella stick in ¼ cup warmed marinara sauce. Enjoy with a flavored sparkling water instead of your usual soda for a feel-good nibble that actually boosts your health.
3. Kale chips
Kim used to turn to junk food when she wanted a snack, but now she replaces unhealthy potato chips with kale chips to save calories and slash sodium. Toss kale chips with olive oil until lightly coated, then season with salt and pepper (add paprika or garlic powder if you like an extra kick). Arrange on a baking sheet and bake at 350 for 10 minutes (or until crispy).

4. Guacamole with veggie slices
The good news: Avocado is heart-healthy (a recent study found that people who ate an avocado daily had lower levels of LDL cholesterol ("bad cholesterol") than those on a similar diet who didn't eat avocado). The bad news: Pairing the dip with salty, high-cal tortilla chips doesn't do your ticker any good. Instead, dunk veggie slices like carrot, celery or red pepper into the guac for a fulfilling bite between meals.

RELATED: 15 Fiber-Packed Snack Foods
5. "Spaghetti" squash
In the mood for pasta? For a healthier take on what can be a high-cal dish, put squash through a spiralizer, then sauté with garlic until soft. The thin ribbons pair perfectly with tomato sauce (choose a low-sodium brand to help your heart) for a spaghetti-esque snack that will tame hunger and satisfy taste buds.