most of it is portion control!! just because you cooked a pound of pasta doesn't mean you have to EAT a pound of pasta...

I also work out for 2 hours 4 days a week.. that helps.. My boyfriend and I are both former "Fat kids" and our fear of going back to that scares us into only cooking healthy, having treats on scarce occasions, and working out a lot (we also really enjoy just being gym rats)

I also think portion control is really important. That being said, I also find that when I am able to cook food that tastes good (good quality and prepared well) I tend to crave things that are good for me- like cheese, legumes (lentils and beans) and fruit. Of course, working out always helps.

Chiyo25 sums it up nicely - but funnily enough I blogged on this a couple of days ago, in case you're interested:

http://culinaryexplorationsnz.blogspot.com/2010/05/how-to-eat-lots-and-not-be-size-of.html

I'd say it is definitely about portion control. I have never been an unhealthy weight, but others in my family have and I know how easy it can get out of control.

I don't "exercise" regularly, but I am active. I know being young, my metabolism has a lot to do with it and my routine will change as I get older.

But I did notice that when you go to a fancy restaurant that serves you a 5 course meal, the portions are very small.

I was also a "Fat Kid" and have learned over the years that a good balance will go a long way. I currently workout 4 to 5 times a week. I also eat healthy during the week, watching my calorie intake, but allow myself treats on the weekends.

I "LOVE" food and I "LOVE" eating food with those I love. In my opinion, moderation and happiness is the key. Just try to be aware of what and how much you are eating.

Portion size, activity level, eat whole foods instead of processed and if you want something - you have to MAKE it - it makes it harder to just grab a cookie or a cupcake if you have to actually bake it first.

There's a lot of totally awesome food that is healthy and low calorie. We're just so surrounded by the fattening stuff, it's sometimes hard to remember!

For me it has been about nurturing a healthy relationship with food. I love food but I do not view food as mere pleasure. I see food as something that is sacred and should respect as well. It is the fruit of many peoples labor, crafts and trades that have been passed down for generations, the bounty of the dirt itself, lives of living creatures that love their own lives, nourishment for your body. I feel that a more intimate understanding of food allows me to savor the wonderful flavors of fine quality ingredients while my view of it as a precious resource generally prevents over indulgence and waste.

I love to eat, cook, and just about everything food :)

And people often wonder why I'm so slim when I have a big appetite and seem to be able to eat all sort of food in front of me. Moderation is KEY and portion control is essential to maintain weight especially when you're not exercising as often as you'd like (I don't gorge on food). That's just my 'secret' to maintain weight. I never say 'no' to a certain food, I'm pretty adventurous when it comes to food :)

Also, I don't indulge constantly.
I try to always balance everything out, if one day I have a bigger lunch, I'll have a smaller dinner. If one day I have adventures in one indulgence after another, the next day, I'll have my basic healthy light meals.

Portion control and tons of exercise, enforced only by creating a habit out of it. Another is making sure there is no junk food in the house following the rule, out of sight is out of mind.

Though, I do spoil myself but not alone as I only do eat out with others rather than myself alone. Being a lone foodie is boring and almost depressing, hehe... ehh....

I love food - all kinds but like stated here portion control is important coupled with WHAT you eat. I remember a nutritionist saying that your food should have a variety of colours - natural colours, and I can honestly say that when I open my fridge it is indeed colourful - berries, low fat yoghurt, greens.

I like to eat a lot but I like to eat good food - I always watch sugar content, sodium levels, hat sort of flour is being used, butter or marg etc etc. It might sound like a pain but it beomes second nature after a while. It doesn't mean I don't indulge, it just means that indulging is a lot less guilt ridden.

Personally I also need to exercise too as I have a very sedentary job that involves a very short commute. So I make sure that I do physical exercise at least 3 times a week - not very long but very intense for me.

saer
http://cravenmaven.wordpress.com

Echoing the others -- portion control and exercise!

I work out a lot. I've also recently started experimenting with ADF/IF diets. I don't really like to post about it, because people tend to have a kneejerk reaction to it... but they're an interesting option for those who like to eat.

Just look up Alternate Day Fasting or Intermittent Fasting. If you're feeling really brave, add "health benefits" into the search.

I eat like a madman (on non-fast days), and... not to brag... but I'm pretty danged fit. There's a book called Eat, Stop, Eat that covers the practice and theory.

Portion control is a huge factor for me. Also, cutting back on my favorites (red beans and rice, chicken wings, fried seafood) to make them more of a "special occasion" helps too.

Substitution helps also. Using low fat unflavored yogurt instead of full-fat sour cream, for example.

I'm pretty much a gym rat too, 4-5 days a week. The fact that staying in shape is part of my job (military) makes me all that much more conscious of what I'm eating and how much I'm working out.

I drink lots more water now. And avoid drinking juice to maybe a small glass once/ week as a little treat. Exercise every day is also key- it doesn't mean going to the gym for me. Or going for an hour long run. Excercise can also be really good, deep stretching for 30 minutes (while watching tv, admittedly)- it really helps improve posture & gets me working on my core. Walking quickly, taking the stairs, biking for errands where possible, racing my kids, etc. It all adds up & means I can enjoy the yummy foods I make!

1. Trust your body's signals. Wait to eat until you're hungry. This thinking is so foreign to the American life style! You can train your body to feel hungry at meal times, usually. But it won't kill you to not put food on your plate now and then when your family sits down to a meal if you aren't feeling hunger pangs: you can eat later.

2. Plan on eating half-portions and STOP EATING when you feel satisfied, not full. Share a meal when you're out at a restaurant: there is usually plenty to go around! And eat only what you really enjoy, using common sense with choices, of course. But if you hate green beans, why eat them? Go for broccoli.

Honestly, it's not fatty foods that put weight on us...it's eating too much of them, period. Or too much of anything.

As a legal Medical Marijuana user, I have found that one very welcome side effect of my treatment is appetite regulation.

...not sure how useful that is for everyone, but it is working wonders for me. I haven't looked or felt better in years and I still eat all the great food I want. I find that an official "serving" is actually often bigger than my appetite can handle, and my desire to snack is all but vanished.

For more information visit www.NORML.org.

Ann, your experience is pretty typical. Good on you for managing to keep the weight off anyway!

I realized long ago that I can either become hyper-vigilant about food to lose the weight and keep it off or I can eat as I please, work out regularly and sit at the same weight I've been at for years. The only way dieting keeps you at the lower weight is if you stay on the diet. Shouldn't be that big of a surprise, but it often is. And quite a nasty one at that. I hate weighing and measuring every single thing I put in my mouth, so I'm learning to accept being heavier.

As for a healthy weight, do NOT buy into the BMI stuff. The data it's based on came solely from men so it shouldn't be applied to women (though it is anyway) and the cutoffs are totally arbitrary (they changed in 1998, I think it was and overnight millions of people became "overweight"). It's deeply flawed. If your cholesterol, blood pressure and the like are fine, then I wouldn't worry about your weight unless you want to.

I think the best way to eat a ton and stay fit is to get really familiar with your produce section or - even better - the vegetable stands at your farmers market. If you open your eyes and ask around for new suggestions every time you go shopping you'll find yourself trying new, healthy and delicious items all the time, which takes the drudgery out of the "health food" or "diet" mentality.

Fill up your shopping cart with produce before getting anything else, and then do the same on your plate at home! If you are eating enough greens and healthy veggies you'll be satisfied nutritionally and will crave the junk food much less.

I'm not suggesting anyone give up meat and dairy, but just by focusing on how to enjoy vegetables you'll be surprised how fast the weight comes off! And seriously, it's amazing how many ways there are to cook a carrot.

when i met my life partner. i was with 10 pounds to much. it was never enough to do anything about it, but i didn´t exactly feel comfortable in my own skin. and he tought me something that at first was not easy, but now i can´t go back. and i lost the 10 pounds. and feel way healthier.

at breakfast....eat as much as you want, and what you want. (i´m talken, toast and eggs and cheese and jam and all the jazz)

at lunch.... go head, go for that extra portion, enjoy that buttery pasta and bellamel sauce, you know you love it and would love a portion of desert.

around tea time.... relax, maby some frute, glass of milk, a yogurt.

dinner time...... a light soup or a salad with a light dressing. ( when i say light i don´t mean as in the products that say light on them. i mean it´s gotta feel like, some olive oil and lemon on your salad...you know?)

and that´s it. cuase if you´r shuvin in the calories and then you watch tv, or sit and read, or relax, or what ever, your not burning what youve eaten. so... after 6 keep your food relaxed.

and only on special occassions you can eat more than usual, but it´s not a big deal.

and i sware by this, i mean, i have not but that weight on again. and i sleep better, and wake up ready for another wounderful breakfast.

hope you try it!!!!! cheers, itzel.

I totally agree with what everyone has already said -- portion control and at least some activity (though, like others, I am not a "regular" exerciser). I would add one thing: drink lots of water or low-cal beverages. Often I find that I don't feel full after a smaller portion of calorie-heavy food, even though I know I've had plenty of calories and I *should* feel full. If I have a glass of water while I'm eating and after I'm done, it fills me up a little and also forces me to slow down.

Portion control is a big one, though I like to think that's a misnomer... sounds like you're restricting yourself. Instead, just eat slowly and be conscious of when you start to feel full. That probably means you don't *need* to eat anymore.

Share food, eating with others so you get to try more dishes and different things. I find that if I overeat, it's 'cause there's a ton of stuff I want to eat, but of course they're all their own whole dishes and not just sampler bites.

On a related note, cook for others. That's me, personally, though I'm sure there are others - I love food, but I think I enjoy cooking for others and seeing them enjoy it more than eating it myself.

When I'm at home and can cook for myself, I eat REALLY cleanly. Whole foods, oatmeal for breakfast, mostly veggies and grains otherwise, very little meat/dairy, getting protein from legumes, nuts and hard cheeses... NO JUNK! Maybe one or two alcoholic beverages during the week as well--alcohol is very caloric! I also don't cook big portions. Just cook what you think you'll eat and it's amazing how after even a small meal of healthy, whole foods, you'll feel completely satisfied. If not, I'll reach for an apple or some berries. Or dark chocolate :)

Then, on the weekends, I have no issues with totally splurging and enjoying a rich dinner with friends or drinks with the girls or a late-night/post-partying bean and cheese burrito, usually inhaled at warp speed.

Ann...you are strummin my pain with your fingers! I also lost weight on the WW a few years ago. I lost 90 (!) over the course of about two and a half years. I am food obsessed. Cooking, eating, talking about it and I don't like any overly processed foods or artificial sweeteners...so maintaining goal has been a challenge. I am currently probably about 7 lbs. heavier than I want to be. I exercise a lot and am finishing up certification as a yoga instructor BUT it's ALL ABOUT the potion control. I swear. It creeps up so fast and then if I crack down and actually weigh and measure I lose! Thanks for bringing this discussion up. It's hard to really enjoy food and have a healthy relationship with it as former "fat kids." I really dig this particular phrase. It's my lifestyle mantra:

"everything in moderation. Including moderation"

I'm also still a young/high metabolism person, but I've always maintained a healthy weight. I've reached a balance in my life by trying to cut out the 'junk'.
I'll let myself pig out on homemade organic oatmeal spice cookies, but I eat fast food maybe twice a year (I think I had a burger from Rally's in December). I also limit my soda intake to about once a week (I had one at the local pizzeria last Monday). Once you've cut it out of your life it doesn't even tempt anymore.

Also definitely portion control. You know how sometimes you finish a meal and you are so full that it HURTS. I try to avoid that feeling. I think the key is listening to your body when it says "I'm full!"

In addition to the many things listed here (portion control, colorful food in fridge, not keeping snacks and cookies around, if I want to eat it I make it (then I'm also more conscious and in control of what's in it in respect to sugar, fat, etc.), etc.)...

I have a rule for myself: I must have at least 3 food groups in every meal, one of the food groups must be a fruit or veggie, and the three food groups can't be the same in each meal of the day. Oh and dessert is not a food group, drat!

I find that simple-ish rule helps me get in the variety and the healthy things my body needs, which aides in maintaining a healthy weight.

I overheard women at a restaurant last week sharing their weight loss tips with each other, and one said, "[so-and-so] told me once, 'before you have that second helping, relax. Wait five minutes. Then ask yourself if you really still feel like having more."

It sounded like pretty good advice. It is personally hard for me sometimes, when food tastes SO GOOD, to slow down and not eat myself into a belly ache.

I don't know about you, but in my family when I behaved well I was rewarded with food, usually junk food. This habit followed me through college and into my adult life, resulting in the "I ate a healthy dinner so it's okay to indulge in dessert" mentality. I've never been overweight, but I wasn't satisfied with how I felt physically and mentally.

Instead of rewarding myself with junk for things I should be doing anyway as a responsible person, I started rewarding myself with things that enrich my life: walks through the park, fifteen minute meditation/relaxation breaks, a new book, etc. Now that those no-no foods aren't a part of my life I no longer crave them. That doesn't mean I NEVER eat them, but it means that when I do I have a much easier time saying "okay, you've had enough" and putting the fork down.

Also,
If you haven't already, JOIN A CSA! When you bring home your weekly box of local, seasonal, organic produce, it's hard to let it go to waste! I eat LOTS more produce now and am saving money in the meantime ($25/week for my box of goodies). With all the veggie-eating, there's less appetite for the less-good-for-you stuff. The quality of the produce is amazing, will last longer since it's usually harvested the day of pick-up, and you'll end up trying things you may have never chosen at the store. My boyfriend and I had no idea how much we loved some veggies until we received them in our box and tried them out. Plus, this eliminates agonizing in the produce section: "What should I get? What will go with what? What's at a good price today? Does so-and-so like this vegetable?" It makes deciding on dinner very simple: Pasta with veggies, salmon with veggies, frittata with veggies, brown rice or quinoa with veggies...

In your box, you will only receive what is being currently harvested--this means slim chance of tomatoes in January and you'll be waiting until spring/summer for many fruits, but it's totally worth the wait, and what nature intended anyways. Most farms use environmentally sound practices and you'll be supporting local farmers, so it's a win/win/win situation :)

It's the best decision I ever made, although I wish I had made it sooner. My handsome boyfriend has needed to poke new holes in his belt and is in dire need of better fitting jeans!

I've never been overweight, but I was heavier than I am now--I lost weight in college when I started cooking for myself and exercising more. I do exercise a lot--I run and do short triathlons--but I also just trying to remind myself that I feel better if I don't eat too much. Plus, then there are leftovers, which are really exciting for me. Also I try to remind myself that it is just habit. I didn't use to work out 5-6 times a week, but now I love it and I feel unhappy if I don't, so if I eat smaller portions, I will get used to those portions quickly. It does sometimes get hard though. It depends on what is happening in my life.

One more thing, though: it shouldn't rule your life. Find a balance that works for you. In college, I didn't work out as much, but I ate less and was about 5-10 pounds thinner. I feel happier and less stressed with those extra pounds, and I am much easier to be around because I am not always agonizing about everything I eat. I know everybody says this, but it really is important to concentrate on feeling good rather than numbers. That is the only thing that will keep me away from a brownie: remembering that if I eat that extra brownie, I will wish I hadn't because I will feel stuffed and clunky.

Portions and eating fresh keeps my weight in check. I've started to make everything I can from scratch (I lost my job not too long ago, all I have is time). Whereas I used to throw back half a loaf of french bread in one sitting, now that I have to knead it until I'm sore, I want it to last!

Honestly, this time of year, I gain weight due to drinking. All those cold beers at BBQs just do it to me. This summer I am going to try to limit those yummy, tasty beers and really test my will power!

Calorie counting. Period. You can get away with all sorts of things if you keep track of them. Have a huge slice of pie (or two) for breakfast? No problem! Just have some hummus and veggies for lunch and a low-cal stir fry for dinner.

Not that I don't usually try to eat healthy. The only snacks I'll eat are veggies and fruits, and I only drink water and moderate amounts of booze. But keeping a food diary is absolutely KEY for me, and it's the only weight-loss method that has consistently worked in my case.

Part of the reason people love to cook (and bake, at least for me) is the creativity of it. Whenever I get the urge to bake or to cook up something rich and fattening, I try to channel my creative efforts into coming up with new healthy dishes instead. Indulgences are saved for special occasions and entertaining. A trip to the farmers' market is a great way to inspire yourself--all those gorgeous fruits and vegetables! I try to base all my meals around produce first. Protein, such as eggs or yogurt, is fine too; cheese and grains are limited to small servings (with pasta being a rare treat).

Like others have said, portion control is the other key--even healthy food will make you fat if you eat too much of it.

Everyone has already mentioned portion control and exercise, so I won't cover those two crucial things, but here are two things that we do that make a big difference.

It may sound extreme, but there are certain things I just don't keep in the house--mainly, snack food. Even if it's not so bad for you snack food (pretzels, loaves of French bread). I just tend to overindulge in these things and so I don't keep them around.

Also, as a mostly vegetarian, I just don't keep a bunch of cheese in the house. This may sound extreme, but i shaved off 5 extra pounds easily by doing this and since my husband and I are both pretty lactose intolerant anyway, not keeping the brie and the Cambozola around has been helpful. If we need to snack, there is yogurt, whole fruit, carrot sticks and either a homemade yogurt dip or bean dip of some sort to snack with.

Finally, since there are just two of us, I don't cook a full on four course meal with big protein, two sides, and salad every night. I usually make a one dish meal--like a stir-fry with tons of veggies and a protein, a hearty stew, or a grain salad with beans and veggies, and leave it at that. I think this really limits our overeating. If I'm still hungry a few hours after eating a bowl full of whatever yummy dinner, I eat a few more leftovers, or the snacks above.

I love all of these helpful tips and ideas! Portion control is definitely a helpful thing I'm learning about. I don't have a ton of time to devote solely to exercise, but I do try to have an active life, walking to the park with my young daughters, etc. I really want to instill healthy eating habits in them, too -- but I confess, I'm a nut for sweets, so I'm trying to model "moderation" in that area with them.

One of my own tricks is freezing baked goods. I almost always freeze cookies, cakes, etc the same day I bake them. I have found that even frosted cake freezes well (slice, freeze on a cookie sheet, then wrap up). When I have a stash of baked goods frozen, I always feel like I have the *option* of a treat, but I have to be intentional about eating it.

All this talk about portion control makes me think about that book published a few years ago, "French Women Don't Get Fat." I should dig out my copy and read it again!

Thanks to everyone for these great comments!

I find the better quality the food, the less I need to eat. Perhaps it's the richness in flavor or that I eat it more slowly because I really want to enjoy well prepared food. It's all about portion control. Personally, I eat whatever I want but depending on what it is, I may only have a couple bites or only have it once per day or on special occassions or only when I'm with people.

I agree fully that exercise and portion control are very important. That along with eating a balanced array of foods from every food group are the three most important things for sure.

One thing that I have found to help me, personally, lose a lot of weight was just making sure I was getting enough fiber. I was never a fan of bran (lame rhyme) and as a result I had some health issues. Ever since I started eating high fiber cereals my weight has been steady at 120 lbs (I'm 5'3"), and I'm pretty sure that's normal for my size.

If you hate exercising like I do, then dance classes might help too. I take belly dancing and bhangra; that way I am getting a workout without really noticing. Belly dance is great for your self esteem too because it's one place where a jiggle is a bonus! I also find hiking has helped me, and I go once a week weather permitting... :D

For me:
Exercise. Cardio AND weight training.
Watch my carbs. They are more an enemy to me than fats or calories.
Make distinct choices: I will forego bread at breakfast and lunch to have a cookie or M&Ms at some point in the day.
Restaurant substitutions: Salad over starches.
Restaurant choices: Split the appetizer. Say no to the bread basket.
Michelob Ultra. :)

For me, it's not the food as much as it is the wine!

And I have yet to find a way to combat this (aside from pregnancy).

Personally, I had to come to grips with the fact that I'm a snacker. I like to graze! It's a bit of an oral fixation, I guess. At first I tried just getting rid of all snacks. Now I snack smart. When I get home with all my groceries, I start to chop and clean a bunch of fruits and veg, portion of trailmix, etc.

I also crave cold treats LIKE CRAZY. Homemade low-sugar juice popsicles are my best friend. And while I know there's still sugar and calories in there, it's better than a pint of ice cream, you know?

I was once very successful at trimming down by starting the VEGETABLE CHALLENGE! Basically, I forced myself to make sure I ate the 5-8 servings of fruits and veg as recommended. Very filling and the sugar cravings went away after a few days.

Man, I'm envious of all you who have managed to figure out this balance.

I'm about 25lbs heavier than I'd like to be, and it's a constant challenge to control my portion sizes. I always eat well, just too darn much. What can I say, I was raised around a bunch of really big people. At 5'6" 160lbs I am the "skinny" one in my family! Probably some emotional eating in there too. What a first-world problem, eh?

The one time I was at a healthy weight I was so miserable getting there (super strict calorie counting and ridiculous exercise) that I gained it all back plus 10lbs in under a year.

All that said, I've lost 24lbs this year, and it feels good! My boyfriend has been really supportive and a great model for 'normal' portion sizing and a better attitude towards food in general. Hopefully I can reference these tips when I'm feeling like a 2nd (unnecessary)portion.

Ann-good luck to you. Congrats on keeping the weight off!

The way I keep my eating habits in line is to eat mindfully. So when I'm about to just grab the candy bars lying around, I remind myself to think, do I really want to eat this? Am I even hungry? Do I even like Laffy Taffy? And if the answer is no, then don't eat it.

It takes a crap load of willpower, but it makes the times when you decide you want to indulge that much better. As long as what I eat is a conscious decision and not mindless grazing I feel a lot better about my choices.

Beer is my problem. It is SO DELICOUS. I simply adore craft beers. And they love me. So much that they want to stay with me forever in the form of extra weight.

And I do not understand how people fill up on veggies. I mean, yes, I might feel full during a meal, but then my stomach is hollow and growly an hour later.

I try not to worry too much about fat content and sugar, but I also don't eat a lot of processed foods. Cereal and bread and pasta are about as processed as I get. In other words, I try to make my treats from scratch!

I also try to work out a bit every day. I don't work out for hours at a time, but a half hour on the elliptical and/or an hour walk in the evenings with the boy help. As do weekends hiking and swimming and canoeing. Housework helps, too! Lol.

Since I'm not on any kind of wagon, I don't freak out when I "fall off" and have the occasional cheeseburger & fries, or ice cream, or pie. I DO however, try to make my indulgences actually taste GOOD. I think a lot of people get into the habit of eating junk food that doesn't actually taste all that great when you stop and consider it (fast food, anyone?).

One more thing - I almost never drink soda and don't drink a lot of juice. Water and milk and occasionally tea or juice are pretty much it. Soda and juice have so many empty calories.

I should disclose that I'm about 20 lbs more than I should be (30, if I listen to the government standards), but that's mainly because I've been so sedentary most of my life. Eating right is important, but burning off the calories you take in is more important, in my opinion.

I was actually the opposite of the "Fat Kids." I was skinny to the point that I appeared unhealthy and so fell into the habit of being able to eat anything I liked, simply because it didn't change anything.
Then I hit puberty.
I've found that even a semi-active lifestyle (I work in retail) and portion control are fantastic. Even if you set yourself on a diet and have a meal that, yes, totally wasn't outlined in the things-you-can-eat bit, that doesn't meant the diet is over and you failed. It means that the next meal is the next chance to start it over again.
Don't be afraid of "treats," just don't make them the norm.

this is something i've spent the last decade trying to figure out - and is actually the focus of my blog, "the actors diet" which is two actors revealing how to look camera ready without starvation or crazy "actor diets." i have found that balance is key, as is plenty of fresh produce/veggies. but no deprivation whatsoever - i've had years of eating disorders up the wazoo and vow to never go back there.

Cooking more at home definitely helps; you know exactly what goes into your food (vs. at a restaurant). I try to always use as much fresh, organic, local foods as possible and will tinker with / combine different recipes to reduce the use of more high caloric ingredients, using lower fat subs if possible. Exercise is also key (yoga 2-3x, run 1x, walk the dogs everyday). But, I also don't deprive myself, if I want cheese, I will have it!

Usually, I find that as long as I get to the gym regularly--and just as important, have a buddy or trainer to push me--I can maintain a weight I'm comfortable with.

I don't focus so much on the food I eat, though I'm putting more effort into not eating if I'm not hungry/skipping second helpings.

Portion control and regular exercise. I also count calories, though I don't particularly go out of my way to cut out fat and sugars.

I don't know if this is helpful, since I don't think about mass-loss at all, although it may well be a result. Instead, I take a wholistic view of my love of food. I love the way food tastes, for sure- that's why I worked my way through Julia Child as I learned to cook, idealizing the perfection of all that is French :) But taste no longer occurs in a nutshell for me.

For example, I also love the way foods nourish my body, allow me to do other things that I enjoy, empower me to create new life, and to impact the health, happiness and satisfaction of other people in my life who I lovingly cook for. So when food is draining, leaves me lethargic and dull and tired, when it hurts my stomach, or my health, or hurts the health of people I care about, then I dislike it. Similarly, if foods taste good but cost the workers who produce it their freedom, happiness, and health then it is not desireable to me. If it harms the environment, animals, economies and livelihoods, it is not something I can love.

So, I guess by looking at food on the whole, appreciating how it is caught up in all aspects of life, how it can nourish and sustain while it can also harm and hinder, not only in the act of consumption, but in production as well- this is what keeps me in balance.

In a very real way, it was out of a love for food, and a love for all it can do to enrich people's lives, that I became vegan, started being mindful of where I bought food from, and sharing that insight with my family and the people I love. All of our lives have improved from it, and our health has as well. Knowing, when you enjoy a meal, that every part of that meal from the production of component parts, to it's preparation, has harmed none, at any stage, not even you as the consumer, makes that meal so much more enjoyable.

Tons of great advice here. What stands out is that no one seems to be going "on a diet." I used to have a weight problem and eating disorder. Gradually I started changing my habits and have maintained 120 lbs at 5'5" through my 30s and 40s.

- dessert is something really small (around 150 calories) except for a splurge once a week or less
- whole foods that I cook from scratch- get smaller plates and bowls
- half the plate is vegetables, 1/4 protein, 1/4 grain
- serve your portion then put away everything before you eat. Leftovers on the counter are too tempting.
- no liquid calories (including juice)
- I weigh myself often (almost daily) and take action if I gain a couple of pounds.
- if you must eat out, resist seeing it as an occasion to splurge. It is just a meal. Be reasonable.
- get lots of exercise. This is tough, but necessary.

How we keep our balance in my house: We don't cook comfort food during the week. Sunday is reserved for that special dish. Saturdays is usually the eating out day.

Exercise: I set a goal for myself: a 10k in June and a half-marathon in October. So now I am running/working out to meet that goal.

We now also get an organic box delivery (farmfreshtoyou.com) and have put up our woolly pockets. The swiss chard is doing well!

Finally, I cut out two major things: sodas (any sugary fizzy drinks) and caffeine. No longer relying on that daily (often multiple) sugar/caffeine boost has not only completely changed my mood, it has also lightened the wallet.

That being said. An occasional mixed drink or latte won't kill ya.

So I hear everyone saying exercise and portion control. Great. But where do y'all find the self control and discipline? Is there a store to buy will power that you've been keeping from me?

Even as a 2-sport competitive athlete, I still struggle with my weight. I'm 5'6", and about 160lbs. But I have a body fat percentage under 18%. So by every BMI chart, and every other measure, I'm "overweight" nearing "obese".

To all of you who have lost the weight and kept it off, I applaud you! Huge congrats. But jeez-oh-peets! Even with going to practice every day, I still have to be very diligent with what I eat. So... if any of you find will power on Amazon.com, send me the link!

I'm about halfway through losing weight (lost 73.2 lbs, have about 60 to go), and what I is working for me is that I have been moving toward a more flexatarian approach toward eating in general. Yes, portion control is important, and - like the original questioner - I am doing Weight Watchers, but what is making it work much better this time than any time I have tried it before is the flexatarian thing...I have been tending to eat more veggies, fruits, and whole grains, and to use meat as if it was any other ingredient, rather than the focus of most meals. Also, to enhance portion control, what I do is when I cook something like quinoa, or even a chicken, I portion it out after cooking, and then refrigerate (or freeze, depending on the quantity) what I am not immediately eating, so that I have a good selection of go-to stuff for nights I don't feel like cooking. I have also been exploring vegetarian cookbooks for recipes that I can adapt to my program. This has had the added bonus of getting my roommate to munch on veggies, too. (She has gone from a 24 to a 20; I have gone from a 28 to a 16.)

So, those are my tips. Hope they are useful.

This is a subject near and dear to my heart. It's part of the reason I obsessively read this site (and others like it). I figure, if I can't reasonably eat the foods I lust after, at least I can look at them and imagine some later, luxurious and worry-free time when I can eat them without guilt. It's a double edged sword, though, because sometimes I despair when I see what delights foodies the world over are indulging in at any given moment. Of course many of the foods featured in blogland are healthy too, and I think a nice pile of greens or a roasted carrot can be just as enticing as a homemade loaf of bread or a bowl of pasta or a chocolate chip cookie sprinkled with delicate flakes of sea salt...but still, sometimes you want the cookie. Or seven of them. Washed down with a giant glass of whole milk.

Things I've found helpful, in addition to reading food blogs:

-challenging myself to cook new things
-using spices in everything
-eating (mostly) vegetarian - and that means actually eating heaps upon heaps of vegetables, not just the 'anything that's not meat' diet
-eating enormous green-based salads all the time
-ignoring my normally frugal instincts to purchase metric tons of plain 0% greek yogurt
-exercising at least 3 times a week; more if possible
-setting short-term, behavior-based goals (instead of long-term, numbers-based goals. For example, it helps me to say "I will exercise 3-4 days a week for the next 2 weeks" instead of "I will lose 15 pounds in the next 6 weeks." The latter really sets me up for disappointment, which leads to giving up; the former builds momentum and can be self-perpetuating).

I've lost about 75 pounds in a period of 4 or so years. I've also gone from eating a totally sh-t diet (peppered with an occasional granny smith apple) to eating almost 100% whole foods. It happened in stages, though, with definite ups and downs. I've got about 15-20 pounds to go before I'm no longer in the dreaded 25 BMI range, and it's hard.

I completely agree with previous commenters who mentioned making peace with food. In the end, even though I know I'm going to keep trying and worrying about my weight forever, I'm certain that feeling OK about food for the rest of your life (if you can achieve that - easier said than done) is more important than being the exact right weight as determined by Michelle Obama and your insurance company.

Also, do you ever read Ed Levine's "Serious Diet" posts on SE? Even though I think he's sometimes a little silly with his diet exercise routine, it helps to know that at least some seriously food-minded individuals appear to have the same struggles I've experienced. I can't imagine what it's like to be on a diet and have all manner of delicious, one-of-a-kind foods appearing right under your nose at every hour of the day as part of your actual job.

It's nice to see the topic featured here as well. While I know it isn't glamorous (or necessarily advisable) to post about diets on a blog that celebrates food, it's a relief to see the issue acknowledged.

that was meant to say "the dreaded 25 and over" BMI range...

also, if you haven't already, visit 101cookbooks.com for amazing healthy recipe ideas from Heidi Swanson!

Just because you love food doesn't mean you need to gorge on it. Just because you want to be in a healthy weight doesn't mean you need to eat salads everyday. It's all about balance, and honestly, you can't enjoy the best food if you are overdoing it. Food, however glorious it is, is just food...meant to nourish and give us the energy we need to live our lives to its best potential. As long as we keep that in mind and learn to truly enjoy food for what it can do for us, I think we'll stay healthy.

Also, I think the standard of "healthy weight" is kind of messed up in today's society. As women, we are naturally supposed to be quite soft and huggable, not ripped-out or skinny like most celebrities are now.

Um, you don't need to *gorge* on food to gain weight. Or have the pounds creep up as your age does...

And, regarding, "As women, we are naturally supposed to be quite soft and huggable, not ripped-out or skinny like most celebrities are now."

Yes, since the body images of gay men are soooooooooo attainable. The "Bears" notwithstanding. :)

I am a big guy, and have lost 20 Kg in 11 months. My reason? I don't *want* to get diabetes or heart disease and have to give up food.

So my plan is three-fold:
1. Lose the current weight (kJ control) to avoid health issues
2. Have a day off for foodie treats that really can't be dealt with dietically
3. Add muscle mass so that I need more energy to survive. More energy means more food!

-Endurance exercising
-Portion control
-Having a few "healthier days" after a weekend or vacation of heavy eating
-Not consuming every food put before me; picking what is worth the calories based on the tastiness
-Eating 4-5 small meals throughout the days on most days
-Letting myself splurge a few times during the week
-Realizing the importance of a healthy body

I think most people know what maintaining healthy weight boils down to, it's the issue of practicing it: Self-control.

I've been a regular 5-6 day a week exerciser all my life, mostly because I definitely have the fat gene and I love to cook/eat. I'm not fat (although I have had my moments/years), but I certainly don't look like a lifelong dedicated exerciser, either. Sad but true. On the bright side, I guess it's better than being a naturally thin person who never works out and dies from heart disease or diabetes, right?

#1. Little to no junk/processed food as a lifetime norm.
#2. Try and be good most of the time with regard to portion control and eating healthy veg intense but give yourself one cheat day a week when you have anything you want and no guilt.
#3. Lately alcohol and sugar are NOT my friends when it comes to weight management. I've had to 86 the nightly cocktail or glass of wine and make a concerted effort to get off sugar almost entirely...again, sad but true for this sugar addict but also very effective for my almost 40 metabolism. Plus I felt better within a week.

Incidentally, I watched the YouTube video "Sugar, the Bitter Truth" recently and it had a huge impact on my willingness to try and give up sugar. Probably one of the most useful hours I've spent in years.
http://www.youtube.com/watch?v=dBnniua6-oM

Read "Born Round" by Frank Bruni - he is a writer who struggled his whole life with his weight, finally got it under control, and then was offered the job of NY Times food critic. He took the job, and managed to keep his weight down.

I went on WW after having a baby and struggling to get the last of that weight off, so I'm familiar with the program. It's great--with one big pitfall. They talk a good game on fruits and vegetables, but there's a lot of "2 pt bars" and Vitamuffin tops and other snacky junk food. You have to remember that that stuff is JUNK. It's not good food. If you want to eat junk sometimes, and I do, you can. But don't make the mistake of thinking that a 2 pt bar is a) food, or b) healthy. It is portion-controlled junk. I find it better to go ahead and bake something REAL that I will really enjoy (and freeze some--I agree with that trick!) than having a little junk every day. My taste buds get used to sweet, and I get in the habit of having junk. Not good for me. I'd rather have fewer sweet things over time, but have better stuff.

Completely agree about portion control, whole foods, and exercise (average at least 30-60 minutes every day but everything counts - walking to the subway, taking the stairs, etc.)

And if you aren't already lifting weights, consider starting. Building lean muscle mass will make you a) burn more calories just sitting still and b) look thinner, even if you don't lose weight (if you lose fat and build muscle, your weight may not change but your shape will).

For a good intro, Miriam Nelson's books Strong Women Stay Young and Strong Women Stay Thin provide really good, research-backed information about the benefits of weight lifting as well as super-easy plans to get started. (Strong Women Stay Thin also includes info about diet and cardio - her approach to diet is similar to Weight Watchers.)

I don't buy treats that I can't control myself around.

I've kind of figured myself out over the years. For example, I'm fine with tortilla chips. I'll have a handful, enjoy them, and then put the bag away. Potato chips, on the other hand, I can eat until the entire bag is gone. I don't buy potato chips.

Same with milk chocolate candies. I'll demolish a family size bag in day. A bar of dark chocolate will last for weeks. I don't buy milk chocolate.

Really, there are just a few things I have trouble with, and as long as I keep them out of my house, portion control is easy.

As long as I'm cooking and enjoying what I cook in the company of my husband and often good friends, I don't see that being a foodie has any negative effect on my weight. Quite the opposite, actually. One huge benefit to being a foodie is that you already associate more with food than the # of calories and fat grams each serving contains. Food is not just fuel. It's a cultural language, social currency,

Case in point, I only overeat when I'm eating alone. So, to control this, I portion food carefully and make sure to sit down for meal at the table even when I eat alone. This helps me to be present at my meal and enjoy it, even if I'm not sharing it with anyone else.

And, as many others have said, exercise is key, not just for weight management. There are SO many other physical, emotional and social benefits to being active. I tend to think that anytime we view food, exercise, etc. as means to the goal of being skinny, we not only miss the point, we end up destroying so many of the good outcomes we could be enjoying as people who eat well and move our bodies.

Nothing groundbreaking: portion control for food and alcoholic beverages, consistent workouts 6 days/week, boatloads of water during the day, staying active throughout the day and never depriving myself if I really want something. We cook almost all of our meals at home with real foods and LOADS of vegetables. Eat breakfast daily and never go more than 3 hours without eating something lest I get ravenous and eat everything in sight. If there are foods I know I can take down in one sitting (crackers, candy, etc.) I just don't bring them into the house unless its for a specific purpose like a party.

I weigh myself weekly and while I fluctuate within 2-3 lbs on any given week, if I ever get more than 5lbs overweight, then its usually because I've become lax on more than one of the above.

I'm still at the age where I eat whatever I want and work out a lot, but portion control certainly helps... I also try to satisfy cravings in ways that involve making things from scratch or otherwise engaging in exercise. So, if I'm craving cookies, I'll walk to the grocery store (or, back when I had a car, I'd walk from the very back of the parking lot), buy my supplies, and then make cookies from scratch (there are few arm workouts more effective than creaming by hand).

By wrapping a small amount of physical activity into my food prep, I'm able to supplement my regular exercise regimen enough to eat what I want, in reasonable portions of course.

I don't buy any junk foods. Yes, I have all of the ingredients for a cookie recipe in my house, but I don't buy Chips Ahoy. That way, there are no walk-by "accidents" of cookie indulgence (with cookies that taste subpar anyway).

Further, if the only convenience foods/snacks in the house are cheese sticks, low fat yogurt, and veggie sticks, THAT is what you will eat as a snack. Snacks make it easy to keep starvation feelings down as a meal approaches.

Lastly, eating out is the devil. Example: some restaurant salads are covered with butter. Try to eat out minimally, and when you do, don't drink heavily - it encourages overindulgence and poor ordering decisions.

Good luck!

Portion control, shmortion patrol! I read the first few of these comments, them skimmed the rest because every seemed to be saying the same old thing. **If you've done WW, you already know portion control inside out!**

The truth is that unless you are really really really short and petite, a gain of 5-7 pounds is not going to affect your health (or send you to the shops for new clothes) when you do what you apparently are already doing: monitoring your weight and, when you see it creep up, whittling it back down through a plan that you know and are comfy with. I'm wondering how often you weigh yourself, and if maybe changing that would shakes things up a bit for you, and maybe help you be more disciplined earlier -- i.e. you start reducing at a 3-4 lb gain, instead of a 5-7. Perhaps, if you're weighing every day, going to once a week might shock you into taking action earlier? (or vice versa)

I lost 22 pounds last year without eating any "light" or "diet" food. I drove my doctor mad, because I wanted to make my own bread, my own full fat yogurt, etc... And I did. And I lost the weight. Running 3-5 miles everyday and eating a lot less than I was used to. I realized the problem wasnt' the kind of food I was eating (I hate junk food), but the size of the portions. If your stomach is healthy, it shouldn't hold more food than what your two hands together can hold. That's YOUR portion size. More than that each meal, WILL make you fat. :P
I'm keeping those 22 pounds off, for now, and it's been over a year. :)

One thing I'm surprised nobody's mentioned (maybe I missed it) is that becoming a cook can really change the way you take in food.

For me, I found that not overeating at dinner became way, way, easier when I was actually making dinner. I get to see all the horrible things I put in it ("ohmigaw I cannot believe I just used a whole stick of butter"), preventing me from lying to myself about how many calories it really has.

Even better than that, though, is the naturally-occurring appetite suppression that seems to come from smelling all of the ingredients, taking little tastes... Instead of sitting on the couch smelling all these tasty smells and getting MEGA-RAVENOUS, I'm in there standing up, walking around, tasting... by the time I get the meal plated, I'm pretty much over it. It's a lot easier to just serve up what I need to eat, instead of trying to push my sensory-overload buttons... they already got pushed while I was cooking!

Lots of good advice here, wow.

My two cents:
- Put down your fork between bites to slow yourself down and chew your food thoroughly -- better digestion and a chance to feel full. Take the time to eat mindfully (something I am really trying to work on myself).
- Drink more water. Sometimes hunger is actually thirst.
- Don't let yourself get really hungry, you're more likely to overeat.
- Add more veggies to your meals, the fiber fills you up for fewer calories.
- Avoid drinking calories.
- Serve your food in the kitchen and eat in the dining room so you have to work for a second helping.

Great question!

Exercise everyday, esp weights. Eat sensibly Mon-Fri, and go for it on Sat/Sun.

For me, eating sensibly means higher protein, lower carbs (a la The Zone Diet) and tons of veg. I try to stick with a paleolithic pattern (meat and vegetable matter; no grains, no dairy) and splurge on weekends when I go out, or drink wine and catch up with Project Runway.

One major thing I've done to help keep my Fiance and I at a healthy weight is to cut out almost all processed foods, in particular, white flour. Pasta was a constant in my house, and it was really challenging to get used to cooking other things as my default foods, but it's done good things for both of us in terms of weight and energy. Sadly, whole wheat pasta doesn't cut it, so we just have pasta once a month or so, now.

Another major change we made was to start using our salad plates, and some darling little dessert bowls instead of full sized dishes. This makes controlling portion size less an act of will, and more a decision not to spill everywhere. Plus, hey, darling little dessert bowls! The only thing we use large plates for now is salads. ^_^
We also choose to eat at the table more frequently, and I choose to have a full glass of water between servings; if I'm still hungry after the first serving, I have a full glass of water, then wait half an hour. If I'm still hungry then, I eat more.

Lastly, we eat a lot less meat now. We made this change originally because our income dropped (yay recession food!), but now it's because we feel better without it, and I now have more recipes for vegetarian food than for non. We still have meat once a week or so, but usually it's something like a few strips of bacon, diced into a salad, or beef diced into a soup.

A trick I use, too, is to run my recipes through a calorie calculator and just kind of take note as to what is high cal, and what is low cal; some things have really surprised me. Split pea soup with ham is phenomenally low calorie, so is falafel. These things go into the "weekly" rotation. Spaghetti and meatballs are on the "special occasion" rotation. Roast chicken is on the "monthly-ish" rotation. There isn't anything we "can't" eat, just things that we don't eat regularly.

... and we took up rock climbing and yoga, which also helps.

This is one thing I am asked all the time- how do you love food so much and stay fit?!

I plan my meals and grocery list out at the beginning of each week or so. When I write everything down, including snacks, it means I always have balanced, healthy snacks and meals on hand. That way, I can spluge when I want to, if that means baking cupcakes going out for a beer!

As others have said, try to do something physical every day so that you're in touch with your body's size and ability, and wear form fitting clothing. Awareness of and personal pride in your body and what you've accomplished (and it sounds like you've accomplished a lot already!) goes a long way towards eating consciously, because you don't want to throw away all that effort. And slacks that "just fit" or a dress that shows bulges help prevent overstuffing. I read somewhere that people eat substantially less when sat in front of a mirror - I think tight clothes may have a similar effect?

I've also read that your taste buds are most sensitive to the first three bites of anything. So make your first three bites of everything the BEST parts (no saving the best for last) and thoroughly enjoy them. The rest of your meal is more likely to be what's necessary to truly satisfy your hunger rather than a hunt to experience that most fabulous burst of flavor again.

And balance it out. If I know we're going to my favorite fried chicken place for dinner (a special occasion thing anyway), I'll eat nothing but broccoli for lunch. (I find it easier to motivate to eat healthily *preemptively* rather than *after* an indulgence.)

Get a job that isn't a desk job.

Sadly not possible for most of us, but there's a reason just a few generations back that our relatives could sit down to a hearty breakfast of biscuits, lard, sawmill gravy, bacon, and eggs every day without a bit of trouble. They were on their feet working away from dawn until dusk.

Portion control, monitoring (keeping a list) and planning are key. I've lost 18 pound on WW. Since I started in February, I've gone from takeout/eating out two to three times a week to that many times a month. When I reach my goal I am going to maintain my weight with the same likeminded discipline.

Eat when hungry. Stop when full. Block out the "health advice" and your body starts telling you what it wants and how much it needs. Exercise to feel good. Throw out the scale.

Listen to your body. Drink lots of water, green tea without sugar. Exercise as much as you can. When dining out, think tasting menu portions. There's nothing wrong with taking food home. If all you're gaining in 12 months is 5-7 pounds, that's really not bad.

I agree with the other posters.
* portion control
* exercise
* stay away from empty calories (these fill you up now but slow your metabolism and make you hungrier later as your body seeks the missing nutrition)
* find things to do that keep you from wanting to eat between meals. Oddly, cooking can be such an activity.

I agree with most things already posted. One fascinating thing I noticed this past winter is that when I forced myself to cut back on sweets, after a week I had really lost the craving. I was surprised since I've always had such a sweet tooth. And it seems to be a lasting thing.

For me, it's all about exercice. I have always liked sports and I have been a runner (not a professional one: just as a hobby) since I was ten or eleven years old.

I've noticed that if I train as I usually do and I follow what people would call a "normal" diet, I loose a lot of weight. If I eat as I always do (a healthy but with dense foods diet, like nuts, dry fruits and beans), but don't exercice I gain weight (which is logical). If I train and eat enough I maintain it.

Because I love cooking and enjoying my creations, I try to adapt the amount of exercice, and not the food: if I eat more, I just train longer. And I love exercicing anyway, so it's a good way to stay fit :)

One of the great things about LOVING food is that you are usually willing to take the time to find new recipes..which if you want you can combine with finding recipes which are tasty AND healthy. Once you've built up a good reportoire of these sorts of recipes you're less likely to go back to the more fattening recipes-for instance my go-to recipe for pork chop used to involve a cream sauce (with cider and mustard) but I've since found a recipe I like equally (a rosemary, garlic, lemon and olive oil marinade) that doesn't have all that cream.

If cakes are your weakness try cooking smaller ones (eg use mini muffin trays instead of standard size) to control portion size, or just cutting smaller sizes, or sharing with somebody. Some cake recipes are healthier than others (although it'll always be a treat)-I just got the book "red velvet and chocolate heartache" about replacing some/all of the butter in cakes with vegetables.

And exercise must always be part of the equation-even thin people should do aerobic exercise for the heart. I prefer doing small amounts of FREE exercise (jog around the block-I know I'll never like it enough to do more but at least it gets my heart racing and it only takes 15 minutes) or doing it for my commute if possible. Cycling is far more fun than jogging! And exercise classes are cheap and the social element can encourage me to return.

This probably seems weird but I keep junk food in my pantry and easily available at work. When I know they are right there then I am indifferent towards eating it whereas if I don't normally have it available and it shows up (someone brings it in for a birthday or something) then I gravitate towards it because I don't normally have it. So yes, I have 2 year old chips and candy in my pantry.