I resolve to eat smart: use these techniques to reprogram your diet and win at weight loss

Genetics, physiology and molecular biology -- the high-tech hopes for reversing the so-far-unstoppable trend toward plumpness in America. According to the American College of Sports Medicine, 55%-60% of U.S. adults are overweight and 22% are obese. That's a 37% jump in just 12 years!

Amid science that's exceedingly complicated and often mystifying, the truth is it's only natural for us to be overweight because our culture is primarily sedentary and we eat big portions. That's not mysterious, it's inevitable. You don't need a degree in molecular biology to recognize the weighty consequences of super-size portions, feast-and-starve eating habits, lack of fiber, too much stress and simply being out of sync with our natural appetite controls.

As a registered dietitian and personal trainer, I see many young women hitting the same dietary brick wall. In reality, they know what to eat, but putting good choices into practice is the critical challenge. The most successful approaches to weight loss are built on small changes that produce big -- but not necessarily miraculous -- results over time. That's why I recommend re-programming your diet.

8 winning weight-loss strategies

1) CHANGE YOUR MIND. People who lose weight and keep it off not only eat right but think right. Fortunately, the right mind-set doesn't require brain surgery. "Intuitive Eating," a term coined by Evelyn Tribole, MS, RD, author of the book by that name (Tom Doherty, 1996, and Diane Pub., 1999), is a way to take charge of your weight by re-thinking your relationship with food. This involves several aspects: respecting your body, making peace with food, coping with your feelings without using food and enjoying physical activity. Most important is allowing your natural appetite to control your eating -- and ultimately your weight.

The first step is to listen first, then eat. Listen to your body. It will tell you what it needs: when to cat, what to eat and when to stop eating. Our bodies communicate in subtle ways, yet most of us are very good at ignoring the messages. Have you had enough, yet keep eating? Are you hungry? Or are you just eating out of boredom, for instant gratification, to relieve stress or because you're in a bad mood? The result: When you trust your body's natural ability to regulate itself, you'll feel terrific and lose weight.

Re-programming action plan

* Hone your listening skills and respect what your body is trying to tell you. Being mindful instead of mindless is the key to success.

* Customize your eating plan to rake into account your lifestyle, time schedule, hunger patterns, personality and even your craving for a Snickers bar. The more your diet firs your schedule -- the places you go, the things you do -- the more successful you'll be.

2) DIVIDE & CONQUER. Peeling off the pounds is no picnic. But if you know more about metabolism, you're ahead of the game. Insulin is the master regulator of the amount of glucose (sugar) in the blood. It is released by the pancreas and helps control how much glucose is burned for energy and how much is stored as bodyfat. So in theory, if you prevent insulin from spiking to high levels, you can avoid bodyfat deposition.

To keep the glucose-insulin balance in cheek and prevent fat storage, first combine a source of protein, complex carbohydrate and some healthy fat at each meal. Second, ear moderate amounts of foods at regular intervals throughout the day. Keep in mind that simple carbohydrates (those found in sweets, cookies, cakes, soft drinks) get absorbed quickly, causing blood sugar to zoom up. Your body responds by making more insulin. But too much insulin accelerates the conversion of excess calories into bodyfat. The solution is to opt for whole foods with complex carbohydrates such as whole-wheat bread, brown rice, vegetables and beans, along with whole fruits. These foods are rich in fiber, which slows their absorption, thus preventing a spike in blood sugar. When you combine complex and high-fiber carbohydrates, protein and some healthy fat with each meal and don't go too long without eating, you can lose weight while gaining strength and health.

One of the biggest roadblocks to weight loss is not eating enough! If you consume too few calories, your body thinks it's starving and signals your metabolism to slow down. To lose weight and build a healthy fir body, you've got to eat, and eating high-quality food frequently is your best bet.

Re-programming action plan

* Don't skip or skimp on meals.

* Eat five small meals a day, one about every three hours, You'll get a constant supply of the fuel and nutrients your body needs and avoid feeling overly hungry.

* Team up protein, carbohydrate and some fat at every meal.

* Watch portion sizes -- a serving is approximately the size of your palm or clenched fist.

* Plan meals and shop in advance to minimize the risk of making poor food choices.

3) WINNERS EAT BREAKFAST. Here's proof that breakfast helps beat the battle of the bulge. According to James Hill, PhD, a leading expert in weight control arid co-developer of the National Weight Control Registry *, successful losers have four things in common: