Secrets Of Losing Weight

FIRST SECRET

STOP EATING
BEFORE YOU ARE FULL!

Don't avoid food until you're "starving" -- it sets you up for overeating. "Many people who struggle with their weight walk around with a low-level hunger that keeps them focused on food all day," says Marsha Hudnall, nutrition director. "Then, when they finally indulge, they eat a lot, quickly, and often make the wrong choices."

To break this habit, LA DIET encourages clients to eat every three to five hours; between meals, they're served light snacks such as fruit-and-yogurt sundaes, celery sticks with peanut butter or unshelled peanuts. Before a meal, they rate their hunger on a scale (with one being "starving," six being "full" and eight being "so full, you're distended"). And they practice recognizing the signs that indicate they're satisfied. "We'll serve a delicious turkey wrap with yogurt spread, apples, pecans and shredded lettuce for lunch," Hudnall says. "When we're done, I ask clients to sit and think about how they feel. If, after five minutes, they're still hungry, they can eat a small piece of bread or fruit." The goal is to learn to eat only when you feel a grumbling in your stomach and to stop once you're comfortably full and the food stops tasting delicious.


SECOND SECRET

EAT THREE
MEALS PER DAY!

Eat three healthy meals per day -- at the same time each day -- and cut out snacks. "Regular snacking can 'program' you to feel hunger at certain times," warns clinical director Lee Kern. Have breakfast, lunch and dinner at the same hour every day, and you'll lose weight, he says. But if you usually munch on candy or chips at 3pm, you've trained yourself to feel a mid-afternoon craving -- and snacking may get out of hand. Still have cravings? You may be feeling psychological hunger -- for comfort, entertainment, or stress relief, rather than for nourishment.

Even if you stick to the three-square-meals plan, there will still be pitfalls, such as restaurant eating. To stop yourself from ordering the burger-of-the-day, don't even open the menu, Kern advises. If your favorite restaurant serves grilled fish and a green salad, order that without looking at the other choices. If you're going to a new place, pick up a takeout menu in advance to check the options. In grocery stores, shop the perimeters (produce, dairy, etc.), where the food is fresh rather than packaged and high in calories. Bonus: Stick to the edges, and you'll never see the cookie aisle again.

MORE WEIGHT LOSS SECRETS

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