When it comes to losing weight and getting healthy, we all know that the "one size fits all" rule does NOT apply.  How can one rigid system work for millions of different people with different bodies, different needs, and different lifestyles?  I think we can break down the three basic personality traits that determine how we handle the issue of weight loss:

The Loosey Gooseys:  Many people don't handle extreme structure well, and anyone who's ever tried a "lose weight fast" plan can tell you that those diets often require extreme (and often undoable) changes in your eating habits.  So for the "Loosey Gooseys" who want a more-relaxed approach that still delivers results, here's what I propose:

Take out a calendar for the month, and for each week, circle 1 day.  That's the day you get to overeat.  Now, circle the 2 days that follow your "overeating" day.  On those 2 days, you'll have to UNDER eat - taking in less calories than you normally would.  This method is popular among many of my male friends (and comes from Bill Phillips plan) who want to lose weight but have the option to "cheat".

The Hardcores:  Those of you who are perhaps a little more "hardcore" and respond well to more-structured plans might like my Fast Track program.  This one week program is built on 8 simple principles, you will follow my strict food plan which included 3 meals and 2 snacks and I will tell you exactly what to eat and when for a full 7 days...this program will be the perfect jump start to your daily routine.  See more....

The No-Dieting Dieters:  Some people want to change their bodies and their lives without ever even HEARING the dreaded "D" word.  This group is often the most fun for me to work with, because I have to stress one of my favorite points: Getting healthy isn't about a short-term diet plan anyway.  It's about incorporating LIFESTYLE changes that are effective and still easy to live with.  So for this group, I ask them to just introduce one new change at a time.  Start with one a week. For for the first week, for example, just start increasing your water intake.  Make sure you're getting at least 8 glasses a day - otherwise, eat and exercise as you normally would (or wouldn't).  See how that one little change has already started to affect the way you feel.  

READY TO START LOSING?

Here are five of my favorite tips that will work for everyone, no matter what your body type or dieting preference may be.

1. Enjoy the process.  Set a timer for 45 minutes and put it near the dining room table.  Once you serve dinner, put the serving dishes away, sit down for the meal, and start the timer.  The rules...no second helpings, dessert, or to go watch TV until the time is up.  This teaches you to do something many of us have forgotten how to do when it comes to eating: Enjoy it!   And, just as importantly, take your time.  The focus of dinner shouldn't just be on the food - it should be on the conversation and time spent together as well.  This trick also gets you to slow down the actual eating process - taking smaller bites, really chewing and savoring them instead of just chowing down and moving on.

2.  End the meal. Dessert can actually be a tool that helps aid your weight loss.  Sometimes just a little something sweet can signify that the meal is over.  The trick is to make that dessert count.  Skip the packaged and processed junk and go for something really delicious and gourmet - just make sure the portions are kept nice and small so that you can have a few bites, savor each yummy morsel, and put a sweet end to that meal.  

3. Hydrate for the journey.  Before you sit down for a meal, have 2 full glasses of water.  You'll be amazed at how effective this little trick can be to help you stave off cravings, and eat less than you normally would.  Sometimes you're just downright hungry - and sometimes that feeling you thought was "hunger" might have just been a little bit of dehydration.

4. Don't quit your vices.  Yes, you read that correctly.  And by "vices," of course, I'm referring to your favorite edible delight.  You don't have to give up everything you love in order to lose weight - but you may have to make some substitutions.  Say you love hot chocolate and cannot make it through a winter's day without a cup.  No problem!  Just read the labels next time you grocery shop and you'll be amazed at how many lower-calorie, lower-sugar hot chocolate options are out there that still offer all that creamy warm sweetness you crave.  Same goes for pudding, and candy, and even some ice cream.  You don't always have to eliminate your "vice" completely - just seek out a lower-calorie version of it.

5. Cheat the System.  This is especially good advice for those "Loosey Gooseys" out there.  You don't always have to start an extreme exercise regimen or join a brand new gym to start changing your body.  Start by simply incorporating some exercise - any exercise - into your day, every day.  One of the best parts about exercise (if you're weary of cutting back on calories) is that it creates a deficit in your day's eating.  For example:  Say you've calculated that in order to meet your weight loss goals, you need to eat 500 fewer calories every day.  Sound impossible?  Try this:  Cut back on just 250 calories a day, and add in a 30 minute walk to your daily routine.  Those walks will burn off roughly the additional 250 calories you need to meet your goal.  Pretty cool, huh?

Check out the bodyIQ column in this issue for some simple, fun ways to burn 250+ calories in just 30 minutes!