BEST TIPS FOR DIET

Kristy Swanson's Celebrity Diet: How She's Lost the Baby Weight

2008-06-30T11:21:00.000-07:00

Celebrities losing baby weight on famous celebrity diet plans is now a huge business. Look on the cover of the tabloids and lifestyle magazines today and you're just as likely to see a cover about Kristy Swanson losing baby weight on Medifast, Jenny McCarthy losing weight on weight watchers and Tori Spelling going the nutri system route.
Seeing this celebrity post-baby weight loss display, it might seem like these celebs just pick a prepackaged delicious meal plan and voila the weight falls off quickly and easily. The photos seem to prove that the weight is coming off, but a look at Swanson's Medifast blog shows that she's actually following a very calculated, balanced eating plan and including regular diet and exercise. As much as society would have us believe the opposite, celebrities lose baby weight because they vigorously stick to sensible eating and exercise plans.

Kristy Swanson Optimizes Her Medifast Success By Staying The Course:

Swanson is following Medifast's popular 5 & 1 Plan. This plan has Swanson eating 5 small, prepackaged Medifast meals and 1 freshly prepared "Lean and Green" meal everyday. Kristy says that she has conditioned herself to eat her 5 medifast meals when she feeds her baby son Magnus.These meals include choices like shakes, yogurt bars, peanut butter bars, protein bars, granola bars, soups, puddings, oatmeals, scrambled eggs, cocoa, etc. Kristy says the frequency of the meals ensures that users don't get hungry. Medifast teaches clients how to effectively chose and prepare the main meal of the day following the "lean and green" method. The "Lean And Green Meal" is commonly grilled meats with amble vegetables. Swanson has embraced both the Medifast diet and the regular exercise it encourages. This willingness to follow the program and stay the course has no doubt contributed hugely to her success.

Weight Loss Surgery: Is It For You?

2008-06-02T10:44:00.000-07:00

Weight loss surgery can change your life -- but it's important to know there's almost as much preparation as there is recuperation for people who undergo the surgery. And once the deal is done, there is often no turning back. Are you ready?

When all else fails, experts agree that weight loss surgery is the best bet for dropping those unwanted, unhealthy pounds. But weight loss surgery isn't for everyone. There are physical and emotional hurdles to get over before putting yourself in a surgeon's hands.
The number of adults and children with obesity is on the rise -- affecting about 60 million Americans, six million of whom are considered severely or morbidly obese. At the same time, interest in weight loss surgery is growing, in part because of the widely publicized success stories of celebrities like singer Carnie Wilson and the Today show's Al Roker.
There are many accepted benefits to weight loss surgery -- including lowering blood pressure, improving diabetes, and improving breathing problems. But still, not everyone is suited for the physical and emotional road ahead.
Is Surgery the Solution?

According to Georgeann Mallory, RD, LD, executive director of the American Society for Bariatric Surgery, about 103,000 Americans will undergo weight loss surgery in 2003 -- a four-fold increase over just five years earlier -- and the results of the procedure can be impressive.
"The average weight loss with the surgery is about two-thirds to three-fourths of an individual's excess weight," says Elliot Goodman, MD, founding surgeon of the Montefiore Center for Weight Reduction Surgery and assistant professor of surgery at the Albert Einstein School of Medicine in the Bronx, N.Y.
But weight loss surgery has always been considered a last-resort measure, reserved for the severely obese whose options are growing thin, having tried in vain to repeatedly lose weight with diet, exercise, and weight-loss drugs. To determine if you're a candidate for this surgery, doctors will use a calculation called the body mass index, or BMI, as a guide.
Individuals with a BMI of 40 or greater -- which translates to about 100 pounds or more of excess body weight -- are prime candidates for the surgery. For obese individuals with serious medical conditions (e.g., diabetes, severe sleep apnea), the BMI guidelines for surgery drop to 35 to 39.9.
If you have serious heart or lung problems, however, many bariatric surgical centers would turn you away. The same is true if you're over a certain age (some programs rarely perform surgery on patients in their 60s or older). Some may also refuse to perform the surgery if you weigh more than 450 or 500 pounds, although others are more flexible in the patients they'll accept and have good success records with higher-risk cases.
Patients who weigh 500 pounds, for example, are definitely at greater risk when undergoing the weight-loss operation, says Philip Schauer, MD, the director of bariatric surgery at the University of Pittsburgh. "But surgery is literally life-sparing for them. For someone that size, it's the only option."

What to Expect

For the most part, patients have very realistic expectations about this surgery," says Cathy Reto, PhD, a San Diego, Calif. clinical psychologist who consults with patients contemplating weight loss surgery. "When people have reached the decision to have this operation, they have already done their own extensive research, and are quite prepared for the possibility that some changes in their life are going to happen," she tells WebMD.
At the University of Pittsburgh Medical Center, candidates for weight loss surgery attend a half-day workshop, where they're educated about the operation by watching a video, listening to lectures and participating in discussions with surgeons, nurses and dietitians, and learning from handouts that they can take home with them. Before the operation, they might also be asked to stop smoking, exercise a bit to boost their stamina, and lose a little weight before surgery if possible.
If you're considering weight loss surgery, you also can expect to be put through a rigorous screening process, with both physical and psychological components. In preoperative discussions and screenings, you'll be told the details and ramifications of the surgery -- for example, that the size of your stomach may be reduced so significantly that you'll no longer be able to eat too much or too fast.
"A lot of these patients have used food to cope with the stress in their life," Goodman tells WebMD, but they won't be able to use that coping mechanism after surgery. In pre-surgical counseling, they may be helped to devise alternative strategies to use in response to sadness and anxiety.
In discussions with your surgeon, you're also likely to be reminded that this is a major operation -- it's much more complex than a tummy tuck or a liposuction procedure -- and while it certainly has potential life-saving benefits, there are also risks. A minority of patients may develop infections, abdominal hernias, gallstones, anemia, or osteoporosis after surgery. About 1% of those who undergo gastric bypass surgery die, often due to surgical, heart, or lung complications. Other, newer procedures, such as the minimally invasive operations done by laparoscope, appear to be just as effective with a lower complication rate.

Increasing numbers of weight loss surgeries are performed using these minimally invasive, laparoscopic procedures, requiring only one or more small incisions, and using a laparoscope (a tubular instrument with a tiny camera attached). Although these laparoscopic operations may reduce the likelihood of wound infections, lower post-operative pain, and shorten hospital stays, they certainly aren't risk-free.
"Once you've accessed the abdominal cavity, it's the same operation, whether you're doing it through an open incision or through a scope," says Goodman. "I think there's a danger in appearing to minimize the risk of big complications by calling it 'Band-Aid surgery.'"
While acknowledging the risks inherent in weight loss surgery, Roslin tells WebMD, "There is no other way to treat serious obesity. ... By far, this is the best treatment for people who are really suffering from their obesity. We can give them back their life," although it can come at a cost.
Roslin, who performed the weight loss surgery on Al Roker along with his surgical colleague, Marina Kurian, MD, adds, "I do a lot of research trying to find less invasive approaches, because anyone who tells you there are no complications associated with doing this serious operation isn't telling you the truth."

Psychological Assessments

In the psychological evaluation required by many bariatric surgeons (as well as by insurance companies), patients will be assessed to ensure that they're emotionally prepared and properly motivated for the operation. Most often, this evaluation lasts just a single session, but at times, it could involve a series of meetings with a counselor, particularly in patients who have a mental-health problem.
A study by Goodman, published in Obesity Surgery in 2002, concluded that 56% of the candidates for weight loss surgery have had depression at some point in their lives.
"Very few patients are turned away because they're psychologically unfit for the surgery," he says, although some might need psychological "tuning up." On occasion, he says, "we'll postpone surgery until patients have been in therapy for a few months, and then reassess them to determine if they're ready for surgery."
Reto agrees that in and of itself, an episode of major depression does not turn an otherwise good candidate for surgery into a poor one. "As part of my assessment, I try to differentiate between a person who is ready for surgery now, and one who may be a good future candidate," she tells WebMD. Once a patient's depression is successfully treated with antidepressant medication, for example, any doubts about her suitability for weight loss surgery may wane.
"If an individual is really struggling with depression," says Reto, "and that depression isn't being treated, that's an indication that we may need to pay more attention to the depression before proceeding with surgery."
Reto adds, "If someone came into my office and was going to have surgery, but was in the midst of a tumultuous emotional event in her life -- maybe her spouse had just left her days earlier -- I might recommend, 'Let's get you feeling better about what's going on in your life, and only then proceed with surgery.'"

Three Ways to Lose Five Pounds Before New Years

2008-06-02T10:26:00.000-07:00

Instead of joining the weight loss club of 2008 this New Years, why not get a head start and lose some weight before the New Years Resolution kicks in? While the holidays can be a challenging time to cut back on the calories, there are still a few ways to keep your metabolism in high gear and even lose a few pounds during the festivities. A few extra trips to the gym, some strategic food choices at the holiday buffet, and some simple goal-setting is all it takes to enjoy a 'fat-free' holiday season! Here are just five ways to lose five pounds before New Years:
1. Increase your workouts. This is a no-brainer, but putting it into action can be challenging. The great thing about working out harder during busy times is that exercise is actually a stress reliever. When you're feeling overwhelmed with your holiday to-do list, a few laps at the pool, a quick sprint session, or even some weight training can help take some pressure off from holiday activities and leave you in a super-jolly mood. Aim for at least 4-5 sessions per week for maximum effect.
2. Skip the whipped cream on dessert. Pumpkin pie from Thanksgiving, fruit cobblers at the Christmas table, and mugs of hot chocolate on those chilly winter nights bring you plenty of comfort and joy-but usually a few extra pounds as well. Real whipped cream is almost pure fat; just one tablespoon contains almost 6 grams of fat. The average dessert is topped with at least 2-3 heaping spoonfuls. Skip the topping, or choose a fat free version, and you'll be saving a considerable amount of excess fat from your day.
3. Do laps at the mall. Walking around the shopping mall, speed-walker style, is a great way to squeeze in a workout and finish off your holiday shopping in the process! If you really want to make this a workout, you'll have to sustain the activity for at least 10-15 minutes.

The Flat Belly Diet

2008-06-01T10:29:00.000-07:00

The Flat Belly Diet: What It Is
It sounds like a dream come true: Eat certain foods and banish belly fat forever.
The Flat Belly Diet promises a flat belly and weight loss of up to 15 pounds in 32 days. "A flat belly is about food & attitude ... not a single crunch required," it boasts on its cover.

Written in the first person by Liz Vaccariello, editor in chief of Prevention, along with Cynthia Sass, MPH, RD, nutrition director at Prevention, it is targeted to the millions of Americans who want to notch off a few inches or more off their waistline. After all, who doesn't want a trimmer belly?
The basic Flat Belly Diet plan is a 1,600-calorie Mediterranean-style diet with an emphasis on wholesome, unrefined foods including fruits, vegetables, whole grains, nuts, beans, seeds, lean protein, and very little red meat (once a month).
According to the authors, the secret ingredient in the Flat Belly Diet that whittles away belly fat is the addition of a monounsaturated fat, or MUFA, at every meal. MUFAs are found in olives, avocados, nuts, seeds, dark chocolate, soybean, flax, and olive and sunflower oils.
"Research shows that MUFAs have health benefits and target belly fat. They also help control satiety, so by adding in one MUFA at meals and snacks it is easier to stick with the plan and lose belly fat," explains co-author Sass.
Before starting on the 28-day plan, dieters go on a 1,200- to 1400-calorie, four-day anti-bloat jump-start period designed to reduce bloating and get dieters in the mind-set of a healthier eating plan. During the jump-start, dieters drink 2 liters of daily "sassy water," a blend of spices, herbs, citrus, and cucumber. "We tested the diet plan on 11 volunteers and they told us the flavored water reduced bloating, constipation, helped them feel better and get rid of that sluggish feeling," explains Sass.
There's a lot of girlfriend-sounding advice from journalist Vaccariello, who is not a medical professional, along with more credible "notes from our nutritionist" that feature registered dietitian Sass. Success stories of the 11-member test panel are sprinkled throughout the book.
Exercise is optional but encouraged. An entire chapter is devoted to the flat belly workout with diagrams of exercises, walking plans, and a 28-day workout plan.
The Flat Belly Diet: What You Can Eat
Whether you are a vegetarian or a meat eater, have food allergies, or are lactose intolerant, this plan can be adapted to meet your individual needs. The plan calls for four, 400-calorie meals spaced every four hours, and each meal includes a MUFA.
Dieters don't count calories. Instead, they choose from a list of 28 interchangeable mix-and-match breakfasts, lunches, dinners and snack packs. Food lists with portion sizes and calories allow flexibility in creating snack packs and can be used whenever you need it most. Eighty recipes are included with nutrient analysis of calories, protein, carbohydrates, total fat, saturated fat, cholesterol, sodium and fiber.

Lunch: 3 oz chunk light tuna in water, 1 cup carrots, 1 light string cheese
Dinner: 3 oz chicken breast, 1 cup mushrooms sauteed in 1 teaspoon olive oil, 1/2 cup brown rice
Snack: pineapple smoothie (1 cup skim milk, 4 oz. pineapple, and 1 tablespoon flaxseed)
2 liters sassy water
Sample Flat Belly Menu
Breakfast: Apple almond oatmeal
Lunch: Pesto ham and cheese sandwich on whole-grain English muffin with lettuce & tomato and 1 cup grape tomatoes
Dinner: 3 oz grilled salmon steak with 2 tablespoons almonds, 1 1/2 cup green beans
Snack: 1/4 cup hummus with 2 tablespoons pine nuts and 1 cup red pepper strips
Calories of meals and snacks during the diet phase are controlled at 400, but the other nutrients can vary. "You can get up to 40% of your calories from fat if you choose the higher fat menu items," says Sass, which exceeds the National Institutes of Health recommendation of 20%-35% of calories.
On the web site, individuals can alter the calorie levels from a low of 1,200 to a high of 2,000 by modifying the snack. Dieters can also send email questions to the authors.
The Flat Belly Diet: How It Works
The premise of the Flat Belly Diet is that if you trim calories to 1,600 per day, add a MUFA at every meal, eat every four hours, and get regular exercise (although this is optional) you will lose weight and belly fat.
Chances are you will lose belly fat on the Flat Belly Diet, but not because of the MUFAs. When you lose weight, you are more likely to lose it in your midsection regardless of the type of weight loss plan, says Michael Jensen, MD, Mayo Clinic obesity researcher and endocrinology specialist. The plan promotes a lifestyle of overall healthy eating, weight control, stress reduction, and exercise that could be sustained beyond the 32 days. Log onto flatbelly.com for added support, motivation, additional menu plans and the option to print shopping lists or track nutritional intake. For people who skip meals or don't eat breakfast, the structure of the diet can help change bad habits into good ones.
The Flat Belly Diet: What the Experts Say
While losing belly fat is important to your health -- extra pounds in your midsection increase your risk of cardiovascular and other diseases more than extra weight in your hips and thighs -- scientific research is scant on diets that specifically target belly fat, Jensen says. And MUFAs are no magic bullet.
"There are so many variables associated with weight loss that it is premature to associate belly fat with a specific food or diet plan," Jensen says.

The Flat Belly Diet: What the Experts Say continued...

Christine Rosenbloom, PhD, RD, also questions some of the advice in the book. "The science behind the jump-start plan associated with stress, gum chewing, bulky raw foods, drinking carbonated drinks, alcohol, coffee, tea, and acidic fruit juices is pure speculation and not based on scientific research," she says. "There is not adequate scientific evidence to link lack of sleep, stress, or MUFAs to a reduction in belly fat."
She likes the addition of the healthy fats because they make dieting easier and deliver important nutrients like fat-soluble vitamins. But she cautions dieters to watch the portions of high-calorie fats. "Monitor your portions because it is so easy to overeat things like nuts and guacamole and if you are not careful, they will cause weight gain instead of helping you lose weight," she warns.

Losing 15 pounds in 32 days is most likely the result of losing water weight, not the fat loss that dieters seek. "A pound of fat equals 3,500 calories, so to lose 15 pounds in 32 days of real fat, you would need to burn off 1,640 calories each day and that is not likely," she says. Losing weight quickly can be a real motivator as long as dieters recognize that real fat loss is slower and more likely to be at the recommended safe rate of 1-2 pounds per week.
Rosenbloom says, "To keep your belly in check, remember the acronym SED: Strength training to preserve muscle mass, Exercise aerobically to burn fat, and your Diet should be healthy, calorie-controlled, and include heart-healthy fats."

Flat Belly Diet: Food for Thought

You can lose weight on The Flat Belly Diet plan, but don't be fooled into thinking MUFAs have magic belly-flattening nutrients capable of melting away belly fat.
It is a calorie-controlled, Mediterranean-style diet plan that can help you lose weight in a safe and effective manner. The Mediterranean diet has been proven to be a nutritious and healthy plant-based plan that is good for your heart and overall health.
What will melt body fat, including belly fat, is losing weight on a well-balanced plan like this one or any other healthy, calorie-controlled eating plan.

Kristy Swanson's Celebrity Diet: How She's Lost the Baby Weight

2008-05-31T11:21:00.000-07:00

Celebrities losing baby weight on famous celebrity diet plans is now a huge business. Look on the cover of the tabloids and lifestyle magazines today and you're just as likely to see a cover about Kristy Swanson losing baby weight on Medifast, Jenny McCarthy losing weight on weight watchers and Tori Spelling going the nutri system route.
Seeing this celebrity post-baby weight loss display, it might seem like these celebs just pick a prepackaged delicious meal plan and voila the weight falls off quickly and easily. The photos seem to prove that the weight is coming off, but a look at Swanson's Medifast blog shows that she's actually following a very calculated, balanced eating plan and including regular diet and exercise. As much as society would have us believe the opposite, celebrities lose baby weight because they vigorously stick to sensible eating and exercise plans.

Kristy Swanson Optimizes Her Medifast Success By Staying The Course:
Swanson is following Medifast's popular 5 & 1 Plan. This plan has Swanson eating 5 small, prepackaged Medifast meals and 1 freshly prepared "Lean and Green" meal everyday. Kristy says that she has conditioned herself to eat her 5 medifast meals when she feeds her baby son Magnus.These meals include choices like shakes, yogurt bars, peanut butter bars, protein bars, granola bars, soups, puddings, oatmeals, scrambled eggs, cocoa, etc. Kristy says the frequency of the meals ensures that users don't get hungry. Medifast teaches clients how to effectively chose and prepare the main meal of the day following the "lean and green" method. The "Lean And Green Meal" is commonly grilled meats with amble vegetables. Swanson has embraced both the Medifast diet and the regular exercise it encourages. This willingness to follow the program and stay the course has no doubt contributed hugely to her success.

Three Ways to Lose Five Pounds Before New Years

2008-05-30T10:26:00.000-07:00

15 Best Diet Tips Ever

2008-05-30T10:10:00.000-07:00

Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, WebMD asked experts across the country for their best diet tips.

Here's what they said:

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.

You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."

Best Diet Tip No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it," she says.

When you're done eating, you should feel better -- not stuffed, bloated, or tired.

"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tip No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

"You can enjoy your favorite foods, but you must do so in moderation," says Sass.

Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.

"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.

And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.

Best Diet Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.

"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

" Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9: Spice it up.
Add spices or chiles to your food for a flavor boost that can help you feel satisfied.

"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Sass stocks her kitchen with:

94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
Frozen vegetables
Bags of pre-washed greens
Canned diced tomatoes
Canned beans
Whole-grain wraps or pitas
Pre-cooked grilled chicken breasts
A few containers of pre-cooked brown rice
Within minutes, she can toss together a healthy medley.

Best Diet Tip No. 11: Order childrenâ€™s portions at restaurants.
"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.

Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Best Diet Tip No. 12: Eat foods in season.
"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."

At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.

Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.

"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.

Best Diet Tip No. 14: Use non-food alternatives to cope with stress.
Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.

Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

Best Diet Tip No. 15: Be physically active.
Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.

"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.