Expert Diet Tricks
More Tips"I make sure I meet my protein needs."
The Expert: Brooke Siler, 35
Height: 6'0" Weight: 140
Owner of re:AB, a New York City Pilates studio, Siler trains up to 100 clients a month in the increasingly popular muscle-conditioning technique. She's also the author of The Pilates Body (Broadway Books, 2000).
Her Workout: A combination of Pilates, weight training and running three to five days a week.
Trade secrets: Satisfy thirst first. "I always have a large glass of water before I sit down to a meal or a snack. It replenishes any fluid lost during exercise and, most important, helps control my appetite."
Fuel up with protein. "Since I'm so active, I need more protein than the average woman, but I always try to balance it with a little healthy fat and carbohydrates. A great meal for me is a large salad with grilled chicken breast and a few slices of avocado."
Seek out healthy snacks. "I tend to crave anything salty, like potato chips, so I search out healthier versions of my favorite snacks, like baked rice puffs flavored with powdered broccoli, kale and other veggies. I also love fresh, crisp apples spread with a little all-natural peanut butter.""I eat a different cuisine each week."
The Expert: Kate Hamilton, Ph.D., 41
Height: 5'8" Weight: 130
A licensed psychotherapist and behavioral eating specialist at Canyon Ranch Health Resort in Tucson, Arizona, Hamilton lectures on the relationship between food and mood and helps people struggling with food-related psychological issues, including disordered and emotional eating.
Her Workout: Weight training and walking five to seven days a week.
Trade Secrets: Eat often. "I keep my blood-sugar levels steady and minimize cravings by eating small meals every three to four hours."
Sample different cuisines. "I'll have a spicy Thai meal one week, then Italian the next. Eating such a variety of foods makes every meal an experience. It also helps me to be more conscious of the flavor and texture of everything I'm putting in my mouth, and I find I don't need to eat a lot to feel satisfied."
Satisfy your cravings-in moderation. "I'm a sucker for peanut butter cups and caramel popcorn-whenever I'm feeling stressed, that's what I tend to reach for. To keep my cravings under control (even when my work schedule isn't), I'll set a single handful of these fun foods out on my desk and resolve to eat only that amount.""I focus on vegetables."
The Expert: Kathleen Daelemans, 40
Height: 5'2" Weight: 120
This star of the TV Food Network's Cooking Thin With Kathleen Daelemans doles out cooking advice and low-calorie recipes to people of all sizes on a weekly basis. (Visit foodtv.com for a schedule.) She herself lost more than 70 pounds by eating healthy food and exercising daily.
Her Workout: Strength-training three times a week; Spinning, walking or working out on the elliptical trainer twice a week.
Trade Secrets: Use vegetables as the main event. "Most people think of dinner in terms of the main course-chicken, beef or fish. Then they add a few side dishes and accompaniments. I try to think of the vegetables first, then incorporate protein-rich foods later. It helps me keep the fat content of the whole meal at a healthier level. And by focusing on vegetables, I also boost my chances of meeting my recommended fiber intake every day."
Treat yourself. "Eating out is an indulgence I don't want to forgo, and really can't, since cooking is my livelihood. So when I'm at a restaurant, I try to focus on the one thing I want most. I always ask about dessert before I order my entree. If the pastry chef's creations sound great, I'll have a modest meal and splurge later. If the special entrée sounds delicious, I'll have that and skip dessert.""I don't consider any food off-limits."
The Expert: Joy Bauer, R.D., 39
Height: 5'1" Weight: 100
Owner of Joy Bauer Nutrition, a nutrition counseling center in New York City, this mother of three is a prolific author. Her most recent books include The 90/10 Weight-Loss Plan (St. Martin's, 2003) and The Complete Idiot's Guide to Total Nutrition (Alpha Books, 2002). Bauer has been a member of FITNESS's advisory board since 2001.
Her Workout: 45 minutes on the treadmill at home three or four times a week.
Trade Secrets: Follow the 90 percent rule. "If your diet's 90 percent healthy, you can afford the occasional splurge." Just keep it under 250 calories. Never skip a meal. "I almost always work through lunch. To make sure I eat, I bring something from home and stick it in the fridge. Or, as a last resort, I keep an emergency stash of nuts and energy bars to nibble on."
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