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By Lucy Danziger, SELF Editor-in-Chief Grab your fork: Filling up on healthy foods is the best way to say sayonara to those stubborn 5, 10 or 15 pounds. A few years ago, when I complained about the extra luggage I was carrying, a trainer told me, "That's between you and the bread basket." And she was right . I went on to lose about 25 pounds without counting calories or cutting meals, but rather by reducing refined carbs such as pasta and bagels and increasing the amount of fruit, veggies and lean protein on my plate. Science helps me understand why: Studies suggest that we absorb 6 percent fewer calories when we follow a diet with at least 34 grams a day of fiber (which is chockablock in produce). We also know our bodies expend more energy digesting protein than fat or carbs, and eating at least 50 grams of protein a day can delay hunger pains and boost energy. Try these other tips from our Jump Start Diet to whittle you...

Choosing a successful strategy that will work for you and the habit you want to break. By Dr. Mark Liponis, PARADE Magazine All of us have some bad habits we'd like to kick. To improve your health, make up your mind that you are ready to change. Then choose a successful strategy that will work for you and the habit you want to break. Here are three techniques: Cold turkey: This is a good choice for people who are determined to change and don't want to mess around any longer. It's best for true physical addictions and for people who tend to have trouble moderating their behavior. Substitute: In many cases, you can substitute a healthy behavior for an unhealthy one. Set limits: For some people, putting a time or quantity limit on a behavior works. Smoking All three strategies can succeed. Cold turkey is the toughest but quickest route. Choose a time when stress is at a minimum and you have a support network. A nicotine substitute is another option. They come in a variety o...

I just wrote the word "diet" in the title so you'd know what I was talking about, but honestly, that should be a swear word. How about, "5 easy ways to get food to serve you and your goals?" Or what about, "The joy of food", or "The great things food can do for your body and your goals." So much of what we look like is impacted by what we put in our mouths. The tricky thing is that food is connected to us as emotional beings so much more then exercise. Yes, some people blow off stress by taking a run , but most of us would just rather reach for a donut, slice of pizza or scotch and soda. I think the food puzzle needs to be unraveled simply and slowly so that our approach is simple but realistic to our lives. 1. Drink only water , with the exception of your beloved coffee in the morning. According to studies, this would eliminate 20% of our caloric intake and help all of our body functions run more smoothly . 2. Cut down your portions I...

Tea/green tea Studies show that green tea—infused with the antioxidant EGCG—reduces the risk of most types of cancer. "The phytonutrients in tea also support the growth of intestinal bacteria," says Bowerman. "Specifically, they inhibit the growth of bad bacteria—E. coli, Clostridium, Salmonella—and leave the beneficial bacteria untouched." Why is this important? "Because up to 70 percent of your immune system is located in your digestive tract," says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles. "Four cups a day will keep it functioning at its peak." Chili peppers "Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins," says Gunnar Petersen, c ertified strength and conditioning specialist and a celebrity trainer . Plus, they're a great way to add flavor to food without increasing fat or calorie content. Chilis are also ...

Get skin glowing and hair shining the natural way. 1. Blood oranges, cherries and blueberries Collagen is a natural protein in your skin and muscles that provides resiliency, shape and texture. Unfortunately, collagen production decreases with age— but you can fight back with dark fruit. "Blood oranges, cherries and blueberries are full of antioxidants, which decrease aging and disease by lowering inflammation. Antioxidants also increase collagen production and thicken the skin, making you look younger and healthier," says Julia Tatum Hunter, M.D., of Skin Fitness Plus in Beverly Hills. "Antioxidants also decrease [the severity of] rosacea." Blackberries, raspberries, plums, pomegranates, cranberries, Asian dragon fruit and kiwis also contain antioxidants. 2. Shellfish, sunflower seeds and sardines These foods may not taste great together, but individually they offer a powerhouse of essential fatty acids. Steven Chang, M.D., staff physician for RightHealth.com, sa...

Experts weigh in on the pros and cons of each plan. By Laurie Pawlik-Kienlen for MSN Health & Fitness The key to losing weight—and keeping it off—is to find the eating plan that fits your personality and lifestyle. To help, we've rounded up expert opinions on the pros and cons of the 10 most popular diets in America. "All the popular diets can help you lose weight because they provide almost identical calorie intakes," says nutritional biochemist and author Shawn Talbott, Ph.D. "But different people may do better on different diets because of personal tastes. For instance, if you love bread, don't even think about trying Atkins … because it won't work." Here's a look at the 10 most popular diets in America: Jenny Craig Tasty, ready-made meals and snacks—"Jenny's Cuisine"—are perks of Valerie Bertinelli and Queen Latifah's favorite diet (which is similar to NutriSystem). Amy Hendel, health expert and author of Fat Families, Thin ...

Make easy meals that heal with these simple additions. By Winnie Yu, Prevention Healthy eating is all about math: subtracting fat, counting calories, dividing portions. But let's not forget adding: It's the little things we toss in the pot that often yield the biggest benefits. "Adding just one food to another can make a tremendous difference in your total nutrient intake and offer significant health gains," says Tara Gidus, R.D., a spokesperson for the American Dietetic Association. With benefits ranging from stronger bones and better eyesight to a healthier heart and improved immunity, here are 15 of our favorite quick pairings for breakfast, lunch, dinner, snacks—even beverages—that taste great, take seconds to make, and add up to amazing health. Whole grain cereal (any kind) + sunflower seeds for better immunity Sprinkling 1/2 cup of sunflower seeds into your morning cereal provides more than 100 percent of your day's requirements for alpha-tocopherol, the mos...

28 days of delicious and healthy recipes and menus. By EatingWell, EatingWell.com Our menus are simple to follow and designed by EatingWell's nutriton staff with a variety of healthy, delicious recipes, an abundance of whole grains to help you feel full, and healthy amounts of fresh fruits and low-fat dairy foods to make sure you're meeting your basic needs for calcium, protein and other essential nutrients while you are dieting. Our menus come in three calorie levels: 1,200, 1,500 and 1,800, and are rounded out with healthy snacks to keep your diet interesting and help you to feel satisfied. You're likely to lose weight on any of these plans since shedding pounds is a matter of consuming fewer calories than you expend and most adults eat more than 1,800 calories a day. So, how to choose what level is best for you? One option is to take a simple approach: If you're a relatively small person or someone who doesn't have much weight to lose, shoot for a lower-calorie g...

Take a coffee break A study from the University of Minnesota found that regular coffee drinkers may be less likely to develop diabetes . The experts suspect that compounds and minerals in coffee beans may improve the sensitivity of insulin receptors and help the body process blood sugar more efficiently. If caffeine makes you more jittery than a jitterbug, it just got a lot easier to figure out how much caffeine you really drink. (Hint: Your morning coffee is just the beginning.) One stealthy source: soda. Both Pepsi and Coca-Cola recently began disclosing the amount of caffeine in each 8-ounce serving (up to 50 milligrams). That's not necessarily bad, as long as you cap your total daily caffeine intake at 200 to 300 milligrams (or 2 to 3 cups of coffee); research suggests that this amount is safe, boosts your alertness, and may even reduce your risk of Alzheimer's disease. However, if you go overboard or show signs of caffeine sensitivity—such as headaches, anxiety, or gastroi...

If you're looking for weight-loss inspiration, you'll find it here. These 18 people dropped a total of 1,895 pounds—almost a ton of excess weight. And while they all had the same ultimate goals—lose weight, look better, feel better and live longer—each took a different path to success. Read through to find how they did it Sharlynn: Before "My dad had a heart attack and that scared me. I think most of all it was me being tired of being fat. I didn't want to be the fat girl. I wanted to date, be happy inside and out." Sharlynn: After "One day I was walking past a mirror, I took a double-take and started to cry. I called Kelly and said, 'Guess what?' He said, 'What?' I said, 'I'm pretty,' with tears in my eyes." Read Sharlynn's full story. David R.: Before "At my maximum, I was wearing pants with a 60-inch waist." David R.: After "The support I get from my family and from the Weight Watchers meetings has b...