For too long the words diet and healthy eating have been synonymous with deprivation.  But eating better does not mean starving yourself.  In fact, you have to fuel up to trim down.  Here's how.

PLAN FOR SNACK ATTACKS.  Keep healthful munchies within easy reach.  Fruits and vegetables make the best snacks because they're loaded with nutrients and are low in calories.  Good bets are baby carrots, celery, apples, grapes, pretzels, plain popcorn, string cheese, hot peppers, salsa, soy chips, and unsalted roasted soybeans.

FACE IT: SIZE MATTERS.  Learn to identify what constitutes the proper portion size – it's a lot smaller than you think.  A 3-ounce serving of meat, for example, is about the width and height of a deck of playing cards.  When you eat out, be aware that most restaurants customarily serve portions that are twice, even three times a normal portion.  Ask for the doggie bag.

BE A WATER BABY.  To keep your body hydrated, especially when you're working out, you should drink at least eight 8-ounce glasses of water every day – including before, during, and after your workout.  Sometimes we feel hungry when we're actually dehydrated.  Before you snack, drink a tall glass of water and then see how you feel.

HAVE BREAKFAST.  Some studies suggest that people who skip breakfast are more likely to either overeat or snack later in the day.  If you wake up not feeling hungry, it may mean you're eating too much too late, keeping your blood sugar high overnight.  Try eating a smaller dinner and no after-dinner snacks and see if your breakfast appetite returns.  Best bets for breakfast are hot or cold cereals, because they contain vitamins, minerals, complex carbohydrates, and fiber.

SAY BYE-BYE, ALCOHOL.  While a glass of red wine now and then is fine, and probably even good for you, alcohol offers empty calories and can lead to impulsive eating later on.

GET SOME SATISFACTION.  At mealtime, make every bite count by choosing foods that are nutritious, filling, and enjoyable to you.  Certain foods – such as baked potatoes, oatmeal, and pasta – are more satisfying than others, making it easier to stave off that between-meal hunger.
 
LEARN TO LOVE FOOD FOR QUALITIES OTHER THAN TASTE.  About half of the sensual pleasure we derive from food comes from its scent.  Learning to eat more conscientiously – to appreciate and savor how food looks, feels, smells, and tastes – will make the experience of eating more satisfying.  Instead of focusing on how that apple is not like the éclair you really wanted, consider its size, shape, color, texture, scent, and the fact that it grew from a tree, not a factory.

GET MILK.  Make sure you're getting enough calcium (at least 1,000 mg. a day) through milk, cheese, yogurt, or supplements.

SNACK ON THE GO.  If you've been sticking to your diet plan but find you're hungry before your workout, here are a few things you can grab – along with two glasses of water – up to thirty minutes before you exercise: one banana; half a plain bagel; 1/2 cup dried fruit; rice cakes; air-popped popcorn (delicious sprinkled with low-fat Parmesan cheese); or fat-free pretzels.

GIVE IT A REST.  If you've finished your meal and still feel hungry, wait twenty minutes before reaching for seconds.  That is the amount of time it takes for your brain to process the signal that you're no longer hungry: When you think about how many calories you can consume in twenty minutes - calories you don't need – it's easy to see where the extra pounds come from.