These 570 weight-loss calories per day add up to 208,050 weight-loss calories per year, which yields a projected weight loss of about 59 pounds in a year.

Notice that even at the same calorie levels, weight loss is faster when you b.u.mp up the exercise and give your metabolism a boost. In the example, if our 155-pound woman ate 1,800 calories per day, she could lose 22 pounds in a year with an average activity level, but 39 pounds in a year by increasing her activity level just one notch above average.

BOOSTING METABOLISM.

Clients-and just about everyone I meet who learns I'm a nutritionist-ask me this question all the time: How can I boost my metabolism?

Metabolism is simply the total of all body processes that burn calories-your basal metabolic rate plus your activity factor. When it comes to improving your metabolism, there's good news and bad news.

First the bad news: Most of what controls your metabolism isn't under your control. Some people are genetically blessed with a high-burning metabolism. They didn't ask for it, they were born with it. (So don't hate them for it, unless, of course, they rub it in!) On average, men have a metabolism that is 10 to 15 percent higher than women's, mainly because of their larger size and greater muscle ma.s.s. Whether you're a man or a woman, your metabolism naturally decreases with age. Scientists have estimated that metabolism slows about 5 percent per decade, beginning at age 40, as we lose muscle ma.s.s and increase body fat. Hypothyroidism (under-active thyroid) lowers metabolism and causes weight gain. Fortunately in this case, if a blood test confirms there's a problem, your doctor will prescribe medication that can boost it back up to baseline.

Now the good news: Your metabolism doesn't have to remain stagnant or take a nosedive. You can burn more calories, lose more weight, just by changing the way you think about eating and moving.

FOOD FIXES FOR METABOLISM.

Remember-our basal metabolic rate includes the energy we need for body processes, including digestion. About 10 percent of our calories are used to process the food we eat. As the calories are burned, our bodies generate heat. This phenomenon, known as the thermic effect of food thermic effect of food, is influenced by how much, how often, and what we eat. In addition, food can directly affect metabolism by altering the way the body functions (which changes the amount of energy it needs). Here are my best recommendations for maximizing metabolism: - Eat at least 1,000 calories per day. Although it is generally true that eating a low-calorie diet will help you take off weight, if you eat too few calories, your metabolism will get slower and slower as it tries to conserve energy. As your metabolism crashes, the weight you take off will most likely creep back on over time. Plus, you'll be more likely to binge on junk food if you reduce your calories by too much. Although it is generally true that eating a low-calorie diet will help you take off weight, if you eat too few calories, your metabolism will get slower and slower as it tries to conserve energy. As your metabolism crashes, the weight you take off will most likely creep back on over time. Plus, you'll be more likely to binge on junk food if you reduce your calories by too much.

- Eat every four to five hours. A regular meal schedule helps keep your body working to digest and absorb foods. Between breakfast and bed, aim to eat a meal or snack every four to five hours. And try to eat breakfast within 90 minutes of rising. People who regularly eat a healthy breakfast are more likely to control their weight. If you wait to eat until you're really ravenous, you're more likely to overeat later in the day. Also breakfast helps fire up your metabolism after a full night on a slow simmer. A regular meal schedule helps keep your body working to digest and absorb foods. Between breakfast and bed, aim to eat a meal or snack every four to five hours. And try to eat breakfast within 90 minutes of rising. People who regularly eat a healthy breakfast are more likely to control their weight. If you wait to eat until you're really ravenous, you're more likely to overeat later in the day. Also breakfast helps fire up your metabolism after a full night on a slow simmer.

- Eat protein with every meal. All foods contribute to the thermic effect, which means that all foods-carbohydrates, fats, and proteins-help to give metabolism a gentle nudge higher when we eat them. But protein has the greatest thermic effect of all. In addition, protein can increase metabolism by helping to maintain and build muscle ma.s.s. (For more information about good sources of protein, see Chapter 3.) All foods contribute to the thermic effect, which means that all foods-carbohydrates, fats, and proteins-help to give metabolism a gentle nudge higher when we eat them. But protein has the greatest thermic effect of all. In addition, protein can increase metabolism by helping to maintain and build muscle ma.s.s. (For more information about good sources of protein, see Chapter 3.)

FAQSI'm tempted to try one of those metabolism-boosting supplements I see advertised on TV-do you recommend them?

If over-the-counter supplements worked, no one would be overweight. The supplements that are supposed to boost metabolism fall into two main categories-those that don't work, and those with stimulant ingredients that may cause a dangerous rise in heart rate and/or blood pressure. When the minor effect of the stimulants wears off, your metabolism soon returns to normal. As much as we wish otherwise, there is no quick fix for weight loss. Even prescription medications don't work as well as the scientists who developed them hoped. As of right now, your best bet is with healthy food choices in moderate portions, and metabolism-boosting exercise.

EXERCISE FIXES FOR METABOLISM.

A big percentage of your maintenance calories-the amount you burn in the course of a day-comes from your activity level. If you go from having average activity levels to being extremely active, you can double the amount of calories burned (that's activity factor calories, not BMR calories). This is why any any activity-every extra step you take-can help boost your metabolism. Part of my recommendation is to move as much as possible: climb the stairs instead of taking the escalator, park at the opposite end of the mall and walk to your favorite store, garden instead of watching TV...anything, as long as it is extra movement. activity-every extra step you take-can help boost your metabolism. Part of my recommendation is to move as much as possible: climb the stairs instead of taking the escalator, park at the opposite end of the mall and walk to your favorite store, garden instead of watching TV...anything, as long as it is extra movement.

In addition, I strongly encourage everyone to exercise regularly. The optimal weight-loss exercise program consists of both aerobic exercise and strength training. Regular exercise can increase your activity factor and your metabolism. As you get older and your metabolism slows, you can rebalance your energy needs by increasing the duration or intensity of your workouts.

- Aerobic exercise. Aerobic exercises use energy and increase many different metabolic processes (such as your heart rate), all of which burn calories. All aerobic activities-including running, brisk walking, swimming, skating, skiing, and cycling-increase metabolism Aerobic exercises use energy and increase many different metabolic processes (such as your heart rate), all of which burn calories. All aerobic activities-including running, brisk walking, swimming, skating, skiing, and cycling-increase metabolism while while you're exercising, and also keep your metabolism burning higher for hours afterward. I recommend doing some form of aerobic activity four or five days per week, for at least 30 minutes per day. you're exercising, and also keep your metabolism burning higher for hours afterward. I recommend doing some form of aerobic activity four or five days per week, for at least 30 minutes per day.

- Strength training. Exercises that work your muscles without necessarily raising heart rate are considered strength training. These include lifting weights, working with resistance bands, yoga, Pilates, circuit training, and calisthenics (including push-ups, chin-ups, and abdominal crunches). These activities directly increase your BMR by building muscle, so you will burn more calories every minute of every day. I recommend doing some form of strength training two or three days per week. Plan a strength training regimen that's realistic for both your schedule and personality. For some people that may mean 15 minutes of calisthenics in the privacy of your bedroom, and for others it may involve a more elaborate weight-training regimen at the gym. Exercises that work your muscles without necessarily raising heart rate are considered strength training. These include lifting weights, working with resistance bands, yoga, Pilates, circuit training, and calisthenics (including push-ups, chin-ups, and abdominal crunches). These activities directly increase your BMR by building muscle, so you will burn more calories every minute of every day. I recommend doing some form of strength training two or three days per week. Plan a strength training regimen that's realistic for both your schedule and personality. For some people that may mean 15 minutes of calisthenics in the privacy of your bedroom, and for others it may involve a more elaborate weight-training regimen at the gym.

HOW FOOD AFFECTS.

WEIGHT AND WEIGHT LOSS.

I'm willing to bet you know exactly which foods are healthy choices, and which are guilty pleasures. At every meal and with every snack, you have an opportunity to decide which direction to go-you can make the energizing, slimming choice, or fall back fall back on one of the choices that brought you to this chapter in the first place. Whenever you choose comforting, familiar junk food instead of healthy meals, that's a fall-back choice. Whenever you eat the wrong foods to reduce stress, that's a fall-back choice. If you ever sneak food, or find yourself thinking on one of the choices that brought you to this chapter in the first place. Whenever you choose comforting, familiar junk food instead of healthy meals, that's a fall-back choice. Whenever you eat the wrong foods to reduce stress, that's a fall-back choice. If you ever sneak food, or find yourself thinking I know it's bad but what the heck I know it's bad but what the heck, you're making a fall-back choice.

Don't you deserve more than the fall-back? Of course you do! Remember this important advice: The taste of food remains in your mouth for a very short time, but the calorie consequences remain LONG after. Before you go with a fall-back choice, consider how defeated you'll feel 30 minutes after finishing that fall-back food. Then consider how fabulous you'll feel 30 minutes after finishing a healthful nutrient-rich food. Don't make the wrong choice for short-term satisfaction. Instead, make the right choice for long-term results! You deserve better health. You deserve to lose inches from your waist and thighs. And you deserve foods that can help you lose weight and lower your risk of disease.

LEAN PROTEIN.

As I already mentioned, eating protein can help raise metabolism because it has a high thermic effect, and because it can help maintain and increase your lean muscle ma.s.s. Protein also keeps you feeling satisfied longer, so you are less likely to snack on high-calorie fall-back foods between meals. In addition, when eaten as part of a well-rounded nutrition plan (which includes vegetables, high-quality carbohydrates, and healthy fats), protein helps to keep blood sugars at a nice, even level. That means that you'll generally be in a better mood, better able to handle stress, and less likely to reach for comfort foods to get through the day.

The key is to add some some protein, but not to go overboard. Most Americans already eat far too much protein, and usually the wrong kind. The wrong kind contains large amounts of saturated or trans fats. I'm talking about hamburgers, hot dogs, salami, bologna, spareribs, full-fat dairy products (including whole and 2% milk, and full-fat cheese), fried foods, and poultry skin. The right kind, the kind you should choose instead, is protein, but not to go overboard. Most Americans already eat far too much protein, and usually the wrong kind. The wrong kind contains large amounts of saturated or trans fats. I'm talking about hamburgers, hot dogs, salami, bologna, spareribs, full-fat dairy products (including whole and 2% milk, and full-fat cheese), fried foods, and poultry skin. The right kind, the kind you should choose instead, is lean lean protein, such as skinless chicken and turkey, low-fat or fat-free dairy products, and legumes. The meal plans in this chapter and throughout the book contain a healthy mix of proteins and other nutrients. protein, such as skinless chicken and turkey, low-fat or fat-free dairy products, and legumes. The meal plans in this chapter and throughout the book contain a healthy mix of proteins and other nutrients.

BEST FOODS FOR LEAN PROTEIN: Turkey breast, chicken breast, seafood and fish, veal, pork tenderloin, lean ham, lean beef, egg whites, yogurt (fat-free, low-fat), milk (fat-free, 1% reduced-fat), enriched/fortified soy milk, cheese (fat-free, reduced-fat), beans (lima, black, navy, pinto, garbanzo), lentils, split peas, tofu, tempeh, soybeans Turkey breast, chicken breast, seafood and fish, veal, pork tenderloin, lean ham, lean beef, egg whites, yogurt (fat-free, low-fat), milk (fat-free, 1% reduced-fat), enriched/fortified soy milk, cheese (fat-free, reduced-fat), beans (lima, black, navy, pinto, garbanzo), lentils, split peas, tofu, tempeh, soybeans.

HIGH-QUALITY CARBOHYDRATES.

Just as there are superior protein choices for weight loss and good health, there are good (and poor) carbohydrate choices. Carbs are necessary because your body breaks them down into glucose, the kind of simple sugar used by your cells for energy. When we eat low-quality carbs, we're essentially dumping glucose into our blood stream, which provides a quick rush of energy, followed eventually by a slump...which in turn causes us to eat more. It's a vicious cycle. A smart weight-loss plan limits or avoids low-quality carbs, including sugar and sugary foods, anything made with white flour, fruit juice, and soft drinks.

High-quality carbs, on the other hand, are rich in vitamins, minerals, and fiber fiber. Fiber is the unsung hero of weight loss. There are two kinds of fiber, both abundant in whole grain foods, fruits, and vegetables. The first, soluble fiber soluble fiber, turns gooey when digested and stabilizes blood sugar, keeps you feeling full, and controls hunger. The second, insoluble fiber insoluble fiber, is a volumizer-it adds bulk to food, so you can eat a lot more food without a lot of extra calories.

Fiber is critical to weight maintenance. Nutrition researchers at the University of Texas at Austin discovered that people who are not overweight eat 33 percent more fiber and 43 percent more complex carbohydrates than people who are overweight. This echoes the results of studies that have shown that people who eat high-fiber diets are less likely to be overweight than people who eat low-fiber diets. By including fiber-rich, high-quality carbohydrates with your meals, you'll feel energetic, full, and satisfied as you drop weight.

BEST FOODS FOR HIGH-QUALITY CARBOHYDRATES: Vegetables, fruits, beans, peas, lentils, brown rice, wild rice, barley, oatmeal, whole grain cereals, whole grain breads, whole grain crackers, quinoa, amaranth, wheat berries, millet Vegetables, fruits, beans, peas, lentils, brown rice, wild rice, barley, oatmeal, whole grain cereals, whole grain breads, whole grain crackers, quinoa, amaranth, wheat berries, millet BEST FOODS FOR SOLUBLE FIBER: Psyllium seeds (ground), oat bran, rice bran, oatmeal, barley, lentils, Brussels sprouts, peas, beans (kidney, lima, black, navy, pinto), apples, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, cantaloupe, strawberries, bananas, peaches, broccoli, carrots, cauliflower, cabbage, spinach, sweet potatoes, yams, white potatoes, tomatoes, avocado, raspberries, corn, almonds, ground flaxseed, sunflower seeds Psyllium seeds (ground), oat bran, rice bran, oatmeal, barley, lentils, Brussels sprouts, peas, beans (kidney, lima, black, navy, pinto), apples, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, cantaloupe, strawberries, bananas, peaches, broccoli, carrots, cauliflower, cabbage, spinach, sweet potatoes, yams, white potatoes, tomatoes, avocado, raspberries, corn, almonds, ground flaxseed, sunflower seeds HEALTHY FATS: MONOUNSATURATED AND OMEGA-3.

Along with protein and carbs, fats are an important component of a good nutrition program, but some fats are better than others. Unhealthy fats are saturated fats (found mainly in full-fat dairy products and fatty meats) and trans fats (found primarily in packaged baked goods). Healthy fats are omega-3 fatty acids (found mainly in fish oils and some nuts) and monounsaturated fats (found mainly in olive oil, canola oil, avocado, and some nuts).

Fats convey much of the flavor and texture that most people find-and here's the official term for it-yummy. It's natural to want to eat them. But fats contain more than twice the number of calories as the same weight of carbohydrates and proteins, so eating an ounce of a fatty food will put on more weight than an ounce of a nonfatty food. Studies have shown that people who are overweight tend to have diets that are high in fat. In fact, some intervention studies have shown that, over the long run, people who reduce the amount of fat in their diets (especially the bad fats) and and increase the amount of fiber they eat lose up to three times more weight than people who followed other types of diets. increase the amount of fiber they eat lose up to three times more weight than people who followed other types of diets.

Still, it's not a good idea to eliminate all-or even most-fats. Fat can help satiate your appet.i.te and stabilize blood sugar levels. Monounsaturated and omega-3 fats play an important role in maintaining good health, regardless of your body weight. People who eat monounsaturated fats (subst.i.tuting them for unhealthy fats) lose weight, and so do people on very low-fat diets, but the good fats also help reduce the risk of heart disease by decreasing cholesterol and triglycerides.

BEST FOODS FOR MONOUNSATURATED FATS: Olive oil, canola oil, avocado, macadamia nuts, hazelnuts, pecans, almonds, peanuts, cashews, Brazil nuts, pistachio nuts, pine nuts, peanut b.u.t.ter, olives Olive oil, canola oil, avocado, macadamia nuts, hazelnuts, pecans, almonds, peanuts, cashews, Brazil nuts, pistachio nuts, pine nuts, peanut b.u.t.ter, olives BEST FOODS FOR OMEGA-3 FATTY ACIDS: Wild salmon (fresh, canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3-fortified eggs, flaxseed (ground, oil), walnuts, b.u.t.ternuts (white walnuts), seaweed, walnut oil, canola oil, soybeans Wild salmon (fresh, canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3-fortified eggs, flaxseed (ground, oil), walnuts, b.u.t.ternuts (white walnuts), seaweed, walnut oil, canola oil, soybeans JUICY FOODS.

Some foods are mostly water. That's a good thing. These juicy foods help fill you up, much more than drinking plain water can. That's because plain water goes right through you-it's absorbed or eliminated very quickly. Water that's integrated into food hangs around your stomach, making you feel full longer. Fortunately, these high water-content foods are healthy fruits and vegetables. That doesn't mean they're calorie-free-you still need to count the calories. Still, my successful clients know that incorporating them into your meal and snack rotation is a big help in achieving your ideal weight.

FAQSIs there a way I can lose belly fat first?

As much as you might like to lose weight specifically from your middle, or your thighs, or even your neck, weight loss doesn't work that way. Where fat settles depends on genetics. When you lose weight, your body will burn fat from all over your body-sometimes in your problem area, sometimes not. Keep to the program, exercise to strengthen and tighten your muscles, and eventually you'll have the lean shape you want.

BEST JUICY FOODS: The following foods are at least 75 percent water (by weight): Apples, artichokes, asparagus, beets, bell peppers, blackberries, blueberries, broccoli, Brussels sprouts, cantaloupe, carrots, cauliflower, celery, cherries, cranberries, cuc.u.mbers, grapefruit, grapes, kale, kiwi, lemons, lettuce, limes, mangos, mushrooms, nectarines, olives, onions, oranges, papayas, peaches, pears, peas, pineapple, plums, potatoes, pumpkin, raspberries, rhubarb, spinach, squash, strawberries, tangerines, tomatoes, turnips, watermelon, yams The following foods are at least 75 percent water (by weight): Apples, artichokes, asparagus, beets, bell peppers, blackberries, blueberries, broccoli, Brussels sprouts, cantaloupe, carrots, cauliflower, celery, cherries, cranberries, cuc.u.mbers, grapefruit, grapes, kale, kiwi, lemons, lettuce, limes, mangos, mushrooms, nectarines, olives, onions, oranges, papayas, peaches, pears, peas, pineapple, plums, potatoes, pumpkin, raspberries, rhubarb, spinach, squash, strawberries, tangerines, tomatoes, turnips, watermelon, yams THE PLAN: OVERVIEW.

All the meal plans in this book (including the one in this chapter 3), have been calculated to provide 1,200 to 1,500 calories per day-from meals alone. All my meals break down like this: Each breakfast option provides 300 to 400 calories, each lunch option provides 400 to 500 calories, and each dinner option provides 500 to 600 calories. The additional calories you consume from snacks will be entirely up to you. You'll notice I provide snack options that are 100 calories or less, and snack options that are 100 to 200 calories. Depending on your daily caloric goal, pay close attention to the number and kind of snacks you consume.

If you want or need to lose weight, and and have other medical concerns to address, I recommend following my 4-Step Plan for Weight Loss for the first full week-this will show you the basics of a low-calorie meal plan, jump-start your metabolism, and help you drop a few pounds fast. Then, if you have other health concerns, turn to that chapter and follow the specific recommendations there. As mentioned earlier, the meal plans in every chapter hold to the same calorie limits, so you can continue to lose weight while addressing other health issues. There are a three exceptions: If your primary concern is celiac disease, severe irritable bowel syndrome, or type 2 diabetes, read this chapter through to the end to understand the mechanics of weight loss, but don't follow the weight loss meal plan. Instead, turn to your appropriate chapter and begin that program immediately. have other medical concerns to address, I recommend following my 4-Step Plan for Weight Loss for the first full week-this will show you the basics of a low-calorie meal plan, jump-start your metabolism, and help you drop a few pounds fast. Then, if you have other health concerns, turn to that chapter and follow the specific recommendations there. As mentioned earlier, the meal plans in every chapter hold to the same calorie limits, so you can continue to lose weight while addressing other health issues. There are a three exceptions: If your primary concern is celiac disease, severe irritable bowel syndrome, or type 2 diabetes, read this chapter through to the end to understand the mechanics of weight loss, but don't follow the weight loss meal plan. Instead, turn to your appropriate chapter and begin that program immediately.

If weight loss is your primary concern, feel free to follow the 4-Step Plan for Weight Loss for as long as you like, or until you achieve your goal. The weight-loss meal plan contains custom-designed menus that are delicious and easy to follow. But if you prefer to create your own menus, use the following guidelines-they provide the basic building blocks for constructing healthy meals and snacks that will lead to weight loss while still allowing for personal flexibility. (Keep in mind that the meals listed in my custom-designed menus-in this and all other chapters-do not necessarily follow these guidelines. My calculations take into account many additional factors, but this is a good set of rules for simple meal planning.) MAKE-YOUR-OWN WEIGHT-LOSS MEALS.

- At each meal, eat 1 SERVING of high-quality starchy carbohydrates, 1 SERVING of high-quality starchy carbohydrates, for a total of three total servings per day. (During the first week, skip the dinner starch. It's an easy way to minimize calories during the meal when people are most inclined to overeat.) for a total of three total servings per day. (During the first week, skip the dinner starch. It's an easy way to minimize calories during the meal when people are most inclined to overeat.) One serving of high-quality starchy carbs can include your choice of the following: 1 slice whole wheat bread; 2 slices reduced-calorie bread; cup brown or wild rice; cup whole wheat pasta; 1 small whole wheat pita bread; regular whole wheat pita bread; medium baked white potato; medium baked sweet potato; cup whole grain breakfast cereal (120 calories or less); cup dry plain oatmeal; whole grain English m.u.f.fin; cup peas; cup corn; cup kidney beans; cup chickpeas (garbanzo beans); cup acorn or b.u.t.ternut squash of high-quality starchy carbs can include your choice of the following: 1 slice whole wheat bread; 2 slices reduced-calorie bread; cup brown or wild rice; cup whole wheat pasta; 1 small whole wheat pita bread; regular whole wheat pita bread; medium baked white potato; medium baked sweet potato; cup whole grain breakfast cereal (120 calories or less); cup dry plain oatmeal; whole grain English m.u.f.fin; cup peas; cup corn; cup kidney beans; cup chickpeas (garbanzo beans); cup acorn or b.u.t.ternut squash.

- At each meal, eat 1 SERVING of lean protein. 1 SERVING of lean protein.

One serving of lean protein can include your choice of the following: 3 to 5 ounces of lean meat, chicken, fish, seafood, or tofu; 1 cup fat-free milk; 1 cup fat-free yogurt; 1 cup reduced-fat cottage cheese; 1 or 2 ounces fat-free or reduced-fat cheese; 1 whole egg plus 3 egg whites of lean protein can include your choice of the following: 3 to 5 ounces of lean meat, chicken, fish, seafood, or tofu; 1 cup fat-free milk; 1 cup fat-free yogurt; 1 cup reduced-fat cottage cheese; 1 or 2 ounces fat-free or reduced-fat cheese; 1 whole egg plus 3 egg whites.

- At each meal, eat no more than 1 SERVING of a fat. 1 SERVING of a fat.

One serving of fat can include your choice of the following: 1 to 2 teaspoons olive oil; 1 tablespoon regular salad dressing; 2 to 4 tablespoons reduced-calorie salad dressing; 1 to 2 tablespoons nuts; 1 tablespoon peanut b.u.t.ter; 1 tablespoon regular cream cheese or 2 tablespoons light cream cheese; 1 tablespoon soft tub, trans fat-free margarine; 1 to 2 tablespoons guacamole; 1 to 2 tablespoons reduced-fat mayonnaise or 1 to 2 teaspoons of regular mayonnaise of fat can include your choice of the following: 1 to 2 teaspoons olive oil; 1 tablespoon regular salad dressing; 2 to 4 tablespoons reduced-calorie salad dressing; 1 to 2 tablespoons nuts; 1 tablespoon peanut b.u.t.ter; 1 tablespoon regular cream cheese or 2 tablespoons light cream cheese; 1 tablespoon soft tub, trans fat-free margarine; 1 to 2 tablespoons guacamole; 1 to 2 tablespoons reduced-fat mayonnaise or 1 to 2 teaspoons of regular mayonnaise.

- Every day, you may eat UNLIMITED SERVINGS of non-starchy vegetables UNLIMITED SERVINGS of non-starchy vegetables (all veggies are unlimited except corn, peas, and root vegetables). (all veggies are unlimited except corn, peas, and root vegetables).

- Every day, eat 2 SERVINGS of fresh fruit. 2 SERVINGS of fresh fruit. These can be eaten at meals or as a snack. These can be eaten at meals or as a snack.

One serving of fruit can include your choice of the following: 1 medium piece of fruit (apple, pear, peach, nectarine, orange, etc.); 1 small banana; mango, papaya, or grapefruit; cantaloupe; 1 cup berries, grapes, or cut-up melon; cup fruit salad of fruit can include your choice of the following: 1 medium piece of fruit (apple, pear, peach, nectarine, orange, etc.); 1 small banana; mango, papaya, or grapefruit; cantaloupe; 1 cup berries, grapes, or cut-up melon; cup fruit salad.

- Before lunch and dinner, drink ONE 8-ounce GLa.s.s of water. ONE 8-ounce GLa.s.s of water. During the first week on this program, make it two 8-ounce gla.s.ses before each of those meals. During the first week on this program, make it two 8-ounce gla.s.ses before each of those meals.

- Every day, feel free to eat 1 TREAT 1 TREAT (150 calories or less). This will help satisfy cravings, and lessen the feelings of deprivation. If you choose, you may skip the treat and enjoy an additional serving of any of the food categories: fruit, high-quality starchy carbohydrate, protein, or fat. (150 calories or less). This will help satisfy cravings, and lessen the feelings of deprivation. If you choose, you may skip the treat and enjoy an additional serving of any of the food categories: fruit, high-quality starchy carbohydrate, protein, or fat.

BEST LESSONS.

To sum it all up, the ideal diet consists of moderate amounts of high-quality carbohydrates, lean protein, and healthy fats...all while reducing calories. I wish it could be s.e.xier than that, but the information doesn't have to be exciting to work. My program definitely works.

But human nature can find loopholes in even the simplest program. Some of my favorite weight-loss secrets have come from finding solutions for the problems posed by my unique and wonderful clients. I'm sure you'll find some answers here, too.

Even very low-calorie foods can add up. Christina is princ.i.p.al ballet dancer with a national company who works diligently to perfect her craft and her body, putting in hours and hours at rehearsals every day. She came to see me because she had started gaining weight, despite counting every calorie. Her problem? Christina loved the "I Can't Believe It's Not b.u.t.ter" spray. As the label says, a single serving of 5 sprays gives foods a b.u.t.tery taste with zero calories. What Christina (and most people) didn't know was that each aerated spray serving has a little less than 1 calorie, and the label rounds down to zero. However, there are many, many servings per 8-ounce bottle, adding up to about 90 grams of fat and 820 calories. Because she thought the product had no calories, Christina went through an entire b.u.t.tery bottle every day. When she broke the spray habit, the pounds dropped off. Christina is princ.i.p.al ballet dancer with a national company who works diligently to perfect her craft and her body, putting in hours and hours at rehearsals every day. She came to see me because she had started gaining weight, despite counting every calorie. Her problem? Christina loved the "I Can't Believe It's Not b.u.t.ter" spray. As the label says, a single serving of 5 sprays gives foods a b.u.t.tery taste with zero calories. What Christina (and most people) didn't know was that each aerated spray serving has a little less than 1 calorie, and the label rounds down to zero. However, there are many, many servings per 8-ounce bottle, adding up to about 90 grams of fat and 820 calories. Because she thought the product had no calories, Christina went through an entire b.u.t.tery bottle every day. When she broke the spray habit, the pounds dropped off. The lesson: There are few foods you can eat in unlimited quant.i.ties. Even a so-called The lesson: There are few foods you can eat in unlimited quant.i.ties. Even a so-called zero-calorie zero-calorie product can cause weight gain if you eat enough of it product can cause weight gain if you eat enough of it.

There is no reason to be a Sally. In the movie In the movie When Harry Met Sally When Harry Met Sally, there is a restaurant scene that shows Sally ordering a salad and pie a la mode. She wants her pie heated with ice cream on the side, strawberry not vanilla, but if there isn't strawberry then whipped cream, but only real whipped cream...if there isn't real whipped cream then the pie shouldn't be heated. As her list of special demands go on and on, we begin to understand that Sally is a high-maintenance kind of girl (adorably so in that Meg Ryan way!). Many of my high-profile clients are understandably afraid of being labeled high-maintenance or-even worse-a diva diva. They ask me the best way to stick to their meal plans while attending a dinner party or public function without acting like a Sally. Simple. I tell them to eat a single portion of whatever they are served (no matter what it is). They can even eat a dessert (or half a dessert) if it will put them and their hosts at ease. The key is to eat extra carefully the rest of the week. The lesson: You can have a social life while trying to lose weight. Follow your meal plan as closely as possible when you are in control of cooking at home or ordering in a restaurant, but relax and allow yourself to be an easy dinner guest The lesson: You can have a social life while trying to lose weight. Follow your meal plan as closely as possible when you are in control of cooking at home or ordering in a restaurant, but relax and allow yourself to be an easy dinner guest.

Starvation diets backfire. Fashion model Rinna was convinced that if she lost just 10 more pounds she would be able to book more jobs, and resorted to starving herself when nothing else worked. By the time she came to see me, she was depressed and desperate-her self-imposed diet had worked for a little while, but then she regained every pound. Rinna skipped breakfast, exercised in the morning, skipped lunch, drank diet sodas all day long, chewed sugarless gum, and ate a calorie-controlled dinner. Then came what she called her all-night eating orgy-nonstop binging on the limited food items she kept in her apartment (things like dry cereal, oatmeal, and toast with peanut b.u.t.ter and jam). Her body craved food! She would wake up the next morning feeling bloated and sluggish, and then start the cycle all over again. We figured out that between the hours of 9:00 p.m. and midnight, she would eat about 1,800 calories-as much as many people eat all day! I encouraged her to start eating regular meals. She was terrified that she would gain even more weight, that she would eat all day and then eat all night, too! But eventually she trusted my experience and took the leap. She ate breakfast, lunch, an afternoon snack, dinner, and even a small snack before bed. After one week, she lost 4 pounds. All 10 pounds were gone after six weeks. Fashion model Rinna was convinced that if she lost just 10 more pounds she would be able to book more jobs, and resorted to starving herself when nothing else worked. By the time she came to see me, she was depressed and desperate-her self-imposed diet had worked for a little while, but then she regained every pound. Rinna skipped breakfast, exercised in the morning, skipped lunch, drank diet sodas all day long, chewed sugarless gum, and ate a calorie-controlled dinner. Then came what she called her all-night eating orgy-nonstop binging on the limited food items she kept in her apartment (things like dry cereal, oatmeal, and toast with peanut b.u.t.ter and jam). Her body craved food! She would wake up the next morning feeling bloated and sluggish, and then start the cycle all over again. We figured out that between the hours of 9:00 p.m. and midnight, she would eat about 1,800 calories-as much as many people eat all day! I encouraged her to start eating regular meals. She was terrified that she would gain even more weight, that she would eat all day and then eat all night, too! But eventually she trusted my experience and took the leap. She ate breakfast, lunch, an afternoon snack, dinner, and even a small snack before bed. After one week, she lost 4 pounds. All 10 pounds were gone after six weeks. The lesson: You can feel good and look the way you want to, all while eating healthfully. Starvation is never a good choice, and it may even move you further from your goal The lesson: You can feel good and look the way you want to, all while eating healthfully. Starvation is never a good choice, and it may even move you further from your goal.

FAQSMy husband and I both went on the same diet at the same time, but he's losing weight so much faster than me. How come?

Men generally burn more calories than women just by living and breathing. On average, men are taller, heavier, and have more lean muscle ma.s.s than women. It takes more energy (in the form of calories) to fuel all the body processes necessary to keep his larger body going than it does to keep your body going. Plus, lean muscle ma.s.s increases metabolism, so his testosterone-fed muscles give him an automatic weight-loss advantage. Increasing your muscle ma.s.s through resistance training will give you a boost, but his weight loss will always be easier than yours. Try not to make losing weight a compet.i.tion. Instead, plan a celebration every time one of you loses 10 pounds-with the two of your losing at different rates, you'll be able to celebrate twice as often.

Limit or eliminate alcoholic beverages. Nearly every weekday, Scott-a brilliant CEO for a large, national company-meets with clients for lunch and dinner. These schmoozing fests often involve alcohol, sometimes two or three drinks each. Scott understands the use of alcohol as a social lubricant, but he has no particular craving for it himself. In fact, he would just as soon drink ice tea, but he wants clients to feel comfortable and typically matches them drink for drink. The problem, of course, is that alcohol is loaded with empty calories, and they contributed significantly to Scott's weight problem. Perhaps worse, the alcohol lowered Scott's usual inhibitions; his best laid plans to make healthy menu choices crumbled after a couple of drinks, and decadent, calorie-rich desserts often followed full meals. We did two things that helped Scott take control while still enabling him to court clients. First, I made him promise that his first drink of the meal would be club soda, and then he would alternate between club soda and his standard vodka. That way, if the client had three drinks, and Scott matched him order for order, Scott drank one vodka. He would not only save calories, but he would be sharper, less buzzed, more aware throughout the meeting. Second, he changed the way he ordered his drink. Scott enjoyed the flavor of vodka straight-up, with just a hint of extra flavor from a twist of lemon. We discovered that if he did without the lemon, he drank a little more slowly. The lemon twist made the drink go down easier. By removing the twist, his drinks lasted longer, so he ordered fewer of them. After just one week on his new routine, Scott lost 6 pounds. After four months, he had lost more than 30 pounds, and he was as gracious a host as ever. Nearly every weekday, Scott-a brilliant CEO for a large, national company-meets with clients for lunch and dinner. These schmoozing fests often involve alcohol, sometimes two or three drinks each. Scott understands the use of alcohol as a social lubricant, but he has no particular craving for it himself. In fact, he would just as soon drink ice tea, but he wants clients to feel comfortable and typically matches them drink for drink. The problem, of course, is that alcohol is loaded with empty calories, and they contributed significantly to Scott's weight problem. Perhaps worse, the alcohol lowered Scott's usual inhibitions; his best laid plans to make healthy menu choices crumbled after a couple of drinks, and decadent, calorie-rich desserts often followed full meals. We did two things that helped Scott take control while still enabling him to court clients. First, I made him promise that his first drink of the meal would be club soda, and then he would alternate between club soda and his standard vodka. That way, if the client had three drinks, and Scott matched him order for order, Scott drank one vodka. He would not only save calories, but he would be sharper, less buzzed, more aware throughout the meeting. Second, he changed the way he ordered his drink. Scott enjoyed the flavor of vodka straight-up, with just a hint of extra flavor from a twist of lemon. We discovered that if he did without the lemon, he drank a little more slowly. The lemon twist made the drink go down easier. By removing the twist, his drinks lasted longer, so he ordered fewer of them. After just one week on his new routine, Scott lost 6 pounds. After four months, he had lost more than 30 pounds, and he was as gracious a host as ever. The lesson: You can dilute the negative effects of alcohol on weight. Make each drink last as long as possible by removing your personal flavor "incentives." Also, always alternate alcoholic beverages with no-calorie drinks The lesson: You can dilute the negative effects of alcohol on weight. Make each drink last as long as possible by removing your personal flavor "incentives." Also, always alternate alcoholic beverages with no-calorie drinks.

It is possible to get too much of a good thing. Many of my most nutritionally knowledgeable clients are athletes. They know that their performances depend on good nutrition, so they do everything right. Emma is an Olympic medalist who was a nutrition fanatic. She ate whole grains, organic fruits and vegetables, fat-free dairy, and lean meats. She never ate sugar or bleached flour. And yet, she still needed to drop about 15 pounds to get to her optimal performance weight. It was a joy to see such stellar eating habits and I found it painful to nit-pick at her diet. It came down to nuts. She was a walnut and almond fanatic. Nuts are a healthy food choice, rich in healthy fats, vitamins, and minerals...but I don't recommend eating more than a small handful at one sitting. Emma ate a generous portion of nuts with breakfast, and as an afternoon snack. In all, she was eating about 1 cups of nuts per day, or about 1,100 calories. Nuts are portable and bite-sized, which makes them easy to overeat. They are also high in calories. Emma cut back on the nuts, lost the weight she needed, and was back in award-winning form in just seven weeks. Many of my most nutritionally knowledgeable clients are athletes. They know that their performances depend on good nutrition, so they do everything right. Emma is an Olympic medalist who was a nutrition fanatic. She ate whole grains, organic fruits and vegetables, fat-free dairy, and lean meats. She never ate sugar or bleached flour. And yet, she still needed to drop about 15 pounds to get to her optimal performance weight. It was a joy to see such stellar eating habits and I found it painful to nit-pick at her diet. It came down to nuts. She was a walnut and almond fanatic. Nuts are a healthy food choice, rich in healthy fats, vitamins, and minerals...but I don't recommend eating more than a small handful at one sitting. Emma ate a generous portion of nuts with breakfast, and as an afternoon snack. In all, she was eating about 1 cups of nuts per day, or about 1,100 calories. Nuts are portable and bite-sized, which makes them easy to overeat. They are also high in calories. Emma cut back on the nuts, lost the weight she needed, and was back in award-winning form in just seven weeks. The lesson: Go easy on foods (even healthy foods) that are easy to pop into your mouth-including grapes, olives, sunflower seeds, and dried fruit The lesson: Go easy on foods (even healthy foods) that are easy to pop into your mouth-including grapes, olives, sunflower seeds, and dried fruit.

Condiments are not always your friends. Many people forget that condiments contain calories. If you use them sparingly, they can add dimension and a little flavor to your meal. If you eat them in excess, they may be standing in the way of your weight-loss goal. One ounce of ketchup, for instance, contains about 40 calories (each tablespoon of ketchup provides 15 calories; barbecue sauce can often be higher). If you use more, the calories multiply. Other add-ons are worse: A tablespoon of mayonnaise contains about 100 calories; 1 tablespoon of French, bleu-cheese, or other creamy dressing has about 75 calories; a 1-ounce packet of tartar sauce can contain more than 150 calories. I have clients who have finally taken off those last 5 stubborn pounds when they learned that condiments aren't calorie-free. For intense taste with minimal calories, I recommend: tomato salsa ( cup has only 30 calories-much less than ketchup); mustard (1 tablespoon has 9 to 15 calories, and you typically don't use that much); pickle relish (1 tablespoon has about 14 calories); reduced-sodium soy sauce (1 teaspoon has about 3 calories); and hot pepper sauce (1 teaspoon has about 1 calorie). Many people forget that condiments contain calories. If you use them sparingly, they can add dimension and a little flavor to your meal. If you eat them in excess, they may be standing in the way of your weight-loss goal. One ounce of ketchup, for instance, contains about 40 calories (each tablespoon of ketchup provides 15 calories; barbecue sauce can often be higher). If you use more, the calories multiply. Other add-ons are worse: A tablespoon of mayonnaise contains about 100 calories; 1 tablespoon of French, bleu-cheese, or other creamy dressing has about 75 calories; a 1-ounce packet of tartar sauce can contain more than 150 calories. I have clients who have finally taken off those last 5 stubborn pounds when they learned that condiments aren't calorie-free. For intense taste with minimal calories, I recommend: tomato salsa ( cup has only 30 calories-much less than ketchup); mustard (1 tablespoon has 9 to 15 calories, and you typically don't use that much); pickle relish (1 tablespoon has about 14 calories); reduced-sodium soy sauce (1 teaspoon has about 3 calories); and hot pepper sauce (1 teaspoon has about 1 calorie). The lesson: Don't forget that condiments aren't just toppings-they are food. Use them wisely and sparingly The lesson: Don't forget that condiments aren't just toppings-they are food. Use them wisely and sparingly.

Beware of mindless eating-part one. Sarah never counted calories and never kept a food log because she thought she ate perfectly. She was frustrated that her weight never budged, despite being a busy mom who never seemed to sit down. I asked Sarah to pay close attention to every mouthful and she was surprised to discover that she actually did a lot of "tasting" while cooking, enough to add up to a significant number. We fixed that by having her chew sugarless gum whenever she prepared meals so she couldn't mindlessly enjoy these tasting portions before dinner. Sarah never counted calories and never kept a food log because she thought she ate perfectly. She was frustrated that her weight never budged, despite being a busy mom who never seemed to sit down. I asked Sarah to pay close attention to every mouthful and she was surprised to discover that she actually did a lot of "tasting" while cooking, enough to add up to a significant number. We fixed that by having her chew sugarless gum whenever she prepared meals so she couldn't mindlessly enjoy these tasting portions before dinner. The lesson: "Tasting" is eating. If you nosh your way through food preparations, keep your mouth otherwise occupied by chewing sugarless gum, sipping on hot tea, or singing along with your favorite CD The lesson: "Tasting" is eating. If you nosh your way through food preparations, keep your mouth otherwise occupied by chewing sugarless gum, sipping on hot tea, or singing along with your favorite CD.

Beware of mindless eating-part two. Kimberly didn't overeat...she just picked off other people's plates. Because it was only a couple French fries from her son's portion or a cookie from her daughter's snack pack, Sarah didn't think those nibbles could account for the trouble she was having losing those few extra pounds. As an experiment, I asked her to carry a bunch of plastic zippered sandwich bags with her for a day. Every time she picked someone's food, she was to place it in a bag instead of eating it. Then, she brought that one day's worth of pickings to me. We were both surprised to discover that she was grazing through about 1,000 extra calories per day of Kimberly didn't overeat...she just picked off other people's plates. Because it was only a couple French fries from her son's portion or a cookie from her daughter's snack pack, Sarah didn't think those nibbles could account for the trouble she was having losing those few extra pounds. As an experiment, I asked her to carry a bunch of plastic zippered sandwich bags with her for a day. Every time she picked someone's food, she was to place it in a bag instead of eating it. Then, she brought that one day's worth of pickings to me. We were both surprised to discover that she was grazing through about 1,000 extra calories per day of other people's food! other people's food! That's a full breakfast and dinner. That's a full breakfast and dinner. The lesson: Be picky about your pickings! If you plan for calories, you can enjoy them more. Be mindful The lesson: Be picky about your pickings! If you plan for calories, you can enjoy them more. Be mindful.

Choose your sweets for their staying power. Brenda is a writer who spends most of her days sitting in front of a computer. She kept a jar of hard candies on hand for whenever she got the urge for something sweet. Brenda inevitably crunched the candy instead of sucking it and ate one after the other, racking up calorie upon calorie. Each piece has less than 25 calories, but Brenda could easily eat six (about 140 calories) in just a few minutes. I had her swap her hard candy for Atomic Fireb.a.l.l.s, which are very hot candies. They are hard as rocks, so Brenda couldn't just crunch them away. They give off two waves of "atomic" heat, so she never forgot that she had a candy in her mouth. After just one, Brenda was satisfied and didn't need any more "sweet" for the afternoon. Although each Atomic FireBall has only 40 calories-more than a small sucking candy-Brenda still saved herself about 100 calories per day...and up to 10 pounds in a year! Brenda is a writer who spends most of her days sitting in front of a computer. She kept a jar of hard candies on hand for whenever she got the urge for something sweet. Brenda inevitably crunched the candy instead of sucking it and ate one after the other, racking up calorie upon calorie. Each piece has less than 25 calories, but Brenda could easily eat six (about 140 calories) in just a few minutes. I had her swap her hard candy for Atomic Fireb.a.l.l.s, which are very hot candies. They are hard as rocks, so Brenda couldn't just crunch them away. They give off two waves of "atomic" heat, so she never forgot that she had a candy in her mouth. After just one, Brenda was satisfied and didn't need any more "sweet" for the afternoon. Although each Atomic FireBall has only 40 calories-more than a small sucking candy-Brenda still saved herself about 100 calories per day...and up to 10 pounds in a year! The lesson: If you have a sweets habit that you can't break, look for a way around it by subst.i.tuting similar treats that might last longer or give you fewer overall calories The lesson: If you have a sweets habit that you can't break, look for a way around it by subst.i.tuting similar treats that might last longer or give you fewer overall calories.

Avoid the snack traps. Kevin, a television actor, had done a good job dropping most of the weight he had put on between seasons, but he had a snack habit that kept him from his weight-loss goal. His determination fell apart when faced with "snacky" foods-especially late in the afternoon. One serving would turn into two, which could turn into three or four before he would finally stop eating. For three weeks in a row, he vowed to me (and to himself) that he would stop after eating just one serving of pretzels, or one small bag of baked chips, or one granola bar. But vow or no vow, he ate two to three times more than he was allotted. They say that the camera adds 10 pounds, so he was justifiably worried that his extra weight would be magnified on the screen. I suggested that he switch from "snacky" foods to "real-food" snacks-calorie-controlled portions of foods that we typically eat at meals. For example, he now snacks on a two-serving container of fat-free cottage cheese, or 2 cups of hearty vegetable soup, or half a turkey sandwich on whole wheat bread with lettuce, tomato, and mustard. It worked like a charm! The key for Kevin was that the snacky nature of snack foods made him want to continue eating, while the food-like nature of my subst.i.tutes allowed him to feel satisfied sooner. Everyone has certain foods that are, well, let's say Kevin, a television actor, had done a good job dropping most of the weight he had put on between seasons, but he had a snack habit that kept him from his weight-loss goal. His determination fell apart when faced with "snacky" foods-especially late in the afternoon. One serving would turn into two, which could turn into three or four before he would finally stop eating. For three weeks in a row, he vowed to me (and to himself) that he would stop after eating just one serving of pretzels, or one small bag of baked chips, or one granola bar. But vow or no vow, he ate two to three times more than he was allotted. They say that the camera adds 10 pounds, so he was justifiably worried that his extra weight would be magnified on the screen. I suggested that he switch from "snacky" foods to "real-food" snacks-calorie-controlled portions of foods that we typically eat at meals. For example, he now snacks on a two-serving container of fat-free cottage cheese, or 2 cups of hearty vegetable soup, or half a turkey sandwich on whole wheat bread with lettuce, tomato, and mustard. It worked like a charm! The key for Kevin was that the snacky nature of snack foods made him want to continue eating, while the food-like nature of my subst.i.tutes allowed him to feel satisfied sooner. Everyone has certain foods that are, well, let's say problematic problematic. Foods that, once you start eating, trigger a need to keep eating. For Kevin, it was snacks. For other people, it is ice cream, or peanut b.u.t.ter, or even dry breakfast cereal. The lesson: It is possible to break away from the never-ending snack, without going hungry. If you have a problem controlling snack portions, avoid your trigger. Try a different type of food that you don't usually a.s.sociate with snacking The lesson: It is possible to break away from the never-ending snack, without going hungry. If you have a problem controlling snack portions, avoid your trigger. Try a different type of food that you don't usually a.s.sociate with snacking.

JUMPING PAST A WEIGHT PLATEAUThe trickiest time during any weight-loss program is the plateau-that long stretch when the quick drop in pounds you saw at first tapers off, and every additional ounce feels hard-won. Frustration can turn to overeating, which leads to weight gain, which will move you off your plateau for sure-but in the wrong direction. Don't give up, and don't lose heart. There's hope: - Don't worry about the steady state. If you're on a plateau, that means you've already lost weight. Enjoy it! Take a few days (or weeks, if necessary) to celebrate your new body. If you keep eating well and exercising, all plateaus end. Of course, it may be that you have reached your body's ideal weight, and striving for any new weight loss will be fighting against nature. If that's the case, acknowledge your great accomplishment and enjoy (and accept) the new body you have. If you're on a plateau, that means you've already lost weight. Enjoy it! Take a few days (or weeks, if necessary) to celebrate your new body. If you keep eating well and exercising, all plateaus end. Of course, it may be that you have reached your body's ideal weight, and striving for any new weight loss will be fighting against nature. If that's the case, acknowledge your great accomplishment and enjoy (and accept) the new body you have.

- Exercise a little more. As the weight comes off, metabolism slows down. The only way to rev it back up is by increasing the duration or intensity of your exercise. Just adding an extra ten minutes of aerobic exercise to your daily routine will help you burn an additional 50 to 100 calories per day, which could add up to an extra 10 pounds of weight gone by the end of the year! As the weight comes off, metabolism slows down. The only way to rev it back up is by increasing the duration or intensity of your exercise. Just adding an extra ten minutes of aerobic exercise to your daily routine will help you burn an additional 50 to 100 calories per day, which could add up to an extra 10 pounds of weight gone by the end of the year!

- Change your routine. Maybe you and your body are becoming bored with the same old program. Vary your food choices, share recipes with a friend, try a new restaurant, modify your exercise routine. Sometimes little changes are just enough to get you out of a rut. Maybe you and your body are becoming bored with the same old program. Vary your food choices, share recipes with a friend, try a new restaurant, modify your exercise routine. Sometimes little changes are just enough to get you out of a rut.

- Look for sneaky foods. Some foods that sound healthy (and some that actually ARE healthy) are weight-loss saboteurs. Granola and granola bars can be chock-full of calories, fat, and sugar. Dried fruit, yogurt-covered nuts or raisins, banana chips, trail mix, and so-called natural potato chips are all diet-busters. Eliminate the sneaky foods and see if that doesn't make a big difference. Some foods that sound healthy (and some that actually ARE healthy) are weight-loss saboteurs. Granola and granola bars can be chock-full of calories, fat, and sugar. Dried fruit, yogurt-covered nuts or raisins, banana chips, trail mix, and so-called natural potato chips are all diet-busters. Eliminate the sneaky foods and see if that doesn't make a big difference.

- Eliminate starchy carbohydrates with dinner. Starchy carbohydrates are delicious, no doubt about it. But they also are relatively high in calories, easy to eat in large quant.i.ties, and some people even claim they're psychologically addictive. Of all healthy foods, people crave starches the most. So when you want to break a plateau, avoid all pasta, rice, bread, potatoes, corn, and peas for a week or two. Instead, choose dinners that consist of lean protein and non-starchy vegetables, such as broccoli, carrots, peppers, spinach, cauliflower, zucchini, and lettuce. Starchy carbohydrates are delicious, no doubt about it. But they also are relatively high in calories, easy to eat in large quant.i.ties, and some people even claim they're psychologically addictive. Of all healthy foods, people crave starches the most. So when you want to break a plateau, avoid all pasta, rice, bread, potatoes, corn, and peas for a week or two. Instead, choose dinners that consist of lean protein and non-starchy vegetables, such as broccoli, carrots, peppers, spinach, cauliflower, zucchini, and lettuce.

- Close the kitchen after dinner. Eliminate nighttime snacking and alcohol for a few weeks when you need a weight-loss boost. Clean the kitchen, put all dishes away, and move away from the pantry. Find a noncaloric way to train your body to understand that eating time is over-drink a cup of herbal tea (peppermint can be particularly soothing if you don't have heartburn), floss your teeth, and perhaps apply a tooth whitener...anything that keeps your mouth feeling clean and otherwise occupied. Eliminate nighttime snacking and alcohol for a few weeks when you need a weight-loss boost. Clean the kitchen, put all dishes away, and move away from the pantry. Find a noncaloric way to train your body to understand that eating time is over-drink a cup of herbal tea (peppermint can be particularly soothing if you don't have heartburn), floss your teeth, and perhaps apply a tooth whitener...anything that keeps your mouth feeling clean and otherwise occupied.

Slow difficult transitions. Long-standing habits can be difficult to break. Bill is a historian whose morning routine has long included a newspaper and two huge mugs of coffee. His weight loss plateaued when he was still about 15 pounds above his goal weight, all due to his coffee habit. Bill liked his coffee very light and creamy, specifically with about cup of half-and-half in each mug-1 cup of half-and-half per day. It was obviously the source of his extra weight. He fought this last change to his diet, but as it became clear his weight wasn't going to budge unless he broke this habit, he relented. It was a slow transition. Over the course of six months, Bill transitioned from half-and-half to whole milk...to 2% milk...to 1% reduced-fat milk...to fat-free milk. That saved him 232 calories every day, and enabled him to dropped 12 pounds. Long-standing habits can be difficult to break. Bill is a historian whose morning routine has long included a newspaper and two huge mugs of coffee. His weight loss plateaued when he was still about 15 pounds above his goal weight, all due to his coffee habit. Bill liked his coffee very light and creamy, specifically with about cup of half-and-half in each mug-1 cup of half-and-half per day. It was obviously the source of his extra weight. He fought this last change to his diet, but as it became clear his weight wasn't going to budge unless he broke this habit, he relented. It was a slow transition. Over the course of six months, Bill transitioned from half-and-half to whole milk...to 2% milk...to 1% reduced-fat milk...to fat-free milk. That saved him 232 calories every day, and enabled him to dropped 12 pounds. The lesson: You don't have to make difficult changes all at once. Find intermediate steps that can make the process as painless as possible The lesson: You don't have to make difficult changes all at once. Find intermediate steps that can make the process as painless as possible.

FAQSWhat about the vaccine against overweight I heard that scientists are working on-will that work for me?

Because overweight is such an overwhelming problem for so many people, scientists are always working on new angles for control. The media pick up on these stories, but the reports are often premature. In 2006, scientists at the Scripps Research Inst.i.tute in La Jolla, California, developed a vaccine that slowed weight gain and decreased fat stores...in rats. The vaccine targeted a hormone called ghrelin, which is involved in regulating metabolism. Ghrelin promotes weight gain, so by creating a vaccine to combat ghrelin, the scientists were able to regulate weight gain in the laboratory animals. This is a potentially valuable discovery, but we are years-maybe even decades-away from seeing a practical tool for people based on this research.Another hormone that has weight loss scientists salivating (so to speak) is leptin, which seems to help us feel full and satisfied. Research suggests that people who are extremely overweight may be resistant to leptin, and therefore are more likely to feel hungry, even after eating. If experts can find a way to increase leptin levels or sensitivity, it theoretically should be easier for people to lose weight. Research progresses slowly, so keep your eyes open for practical applications for leptin and ghrelin, but don't hold your breath.

Make evening hours less threatening. Busy people sometimes face the "feet-up" diet challenge-the minute they stop running around long enough to put their feet up, they binge. As a senior editor at a publishing company, Jillian doesn't have a spare private moment in her day. She is always in meetings or on the phone, planning for the next project or solving some problem with a current book. By the time she gets home-often after 9:00 p.m.-she would relax in front of the TV and eat. No matter what she had for dinner or when she finished, Jillian would create a buffet of high-calorie comfort foods-including cookies, cake, ice cream, dry cereal, and crackers. She woke up each morning with the best intentions for the evening, but by the time she reached home,