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Secrets from Weight-Loss Spas

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You don't need to shell out thousands of dollars to stay at a swanky resort to slim down. We got the pros to spill their best insider strategies so you can lose five, 10, or even 20 pounds -- at home.

Healthy Eating Tips from Top Weight-Loss Spas

The One Number to Read on the Nutrition Label

No, not calories -- it's fiber. Fiber helps absorb fat and cholesterol as it travels down your digestive tract, reducing the amount of fat the body absorbs, says Linda Illingworth, RD, the director of nutrition for Cal-a-Vie Health Spa in Vista, California. Here's a sample day's diet to help you get the recommended 30 grams of fiber daily.

Breakfast: 1 cup Greek yogurt with 1/4 cup granola and 1/4 cup raspberries

Snack: 3 cups air-popped popcorn

Lunch: Salad with grilled chicken, 2 cups romaine, 1/2 cup chickpeas, and 1/2 cup cherry tomatoes

Snack: Large apple and 10 almonds

Dinner: Baked fish with 1/2 cup cooked quinoa and 1/2 cup broccoli

Daily fiber total: 30 grams

No-Fail Plan to Lose the Last Five Pounds

A simple switcheroo, like the one that's done at Cal-a-Vie Health Spa, is a practically effortless way to drop stubborn pounds. Most people consume the majority of their calories at night. Big mistake, because your metabolic rate decreases when you sleep, and calories that aren't torched get stored as fat. A smarter strategy is to make breakfast your biggest meal. If you eat 1,600 calories a day, have 500 calories at breakfast, 400 calories for both lunch and dinner, a 100-calorie morning snack, and a 200-calorie afternoon snack.

Conquer Cravings for Good

Yearning for chocolate ice cream or potato chips? When people postpone a craving, they may end up eating less than when they dig in immediately. While chowing down right away and depriving yourself entirely can both bring on a binge, telling yourself that you'll indulge later gives you time to consider how much you want the food, how big a portion you'll have, and how you'll feel afterward. "We call this riding the wave," says nutritionist Marsha Hudnall, RD, the owner of Green Mountain at Fox Run in Ludlow, Vermont. When you finally go for the chips, you're more likely to eat one serving, not the entire bag.

Beat Diet Boredom

There's only so much grilled chicken a woman can eat. We consulted John Beverly, the executive chef at Wellspring at Structure House in Durham, North Carolina, for savory swaps for your go-to healthy foods.

Untitled Document
Tired of That? Dig in to This Here's How
Salmon Trout or orange roughy In a baking dish, marinate a 6-ounce fillet for 1 hour in 1 tablespoon rice vinegar; 2 teaspoons each soy sauce and sesame oil; 1/2 teaspoon grated fresh ginger; 1 garlic clove, minced; and 1 green onion, chopped. Cook in a 450-degree oven for 8 to 10 minutes.
Turkey burger Buffalo burger Combine 5 ounces ground buffalo with 1 tablespoon each chopped onion and tomato and 1 teaspoon each capers and Dijon mustard. Form into a patty and grill to desired doneness.
Grilled Chicken Pork tenderloin Combine 4 garlic cloves, minced; 1 teaspoon minced sage; and 2 tablespoons minced rosemary. Spread mixture on pork; roast at 350 degrees for 25 to 30 minutes, or until internal temperature reaches 140 degrees. (Serving size: 4 ounces)

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