I’ve never been a big fan of counting calories. In fact, in the past year,

I have lost about 30 pounds without counting a single dietary digit. Sure, I know

recording everything you put in your mouth can help peel off pounds, but I also

know that obsessing over calories makes you more likely to eat lowfat, low-

fiber foods that wouldn’t satiate a starling.

Instead of crunching numbers, I munched on healthy food to become a weight loss

success. If a food lover like me can do it, you can, too!

Try these tips:

• Pick up produce. Have at least one fruit and veggie at every meal. On busy

days when I know my lunch won’t have a smidge of green in it, I have two fruits

at breakfast; I toss berries or peaches into my nonfat Greek yogurt and

sprinkle it with granola. I love asparagus, green pepper, sun-dried tomatoes,

sprouts, endive and more. Fruits and veggies are high in fiber, which staves

off hunger. Shoot for nine servings daily. It sounds like a lot, but if you

don’t have to be a rabbit to reach that goal. Eat a salad at lunch or dinner,

and you’re there.

• Snack smart. Add protein (such as a stick of lowfat string cheese or

Parmesan) to your between-meal bites. Research suggests protein may enhance the

effect of leptin, a hormone that reins in appetite. I love hummus and dip

veggies into it instead of pita bread or crackers. Protein is also filling and

can help curb cravings for chips, cookies and the like.

• Sip more water. Dieters who swapped sugary drinks for water lose weight, but

those who gulped the most H20 peeled off the most pounds, according to a study

at the meeting of Obesity Society in Boston. Don’t love agua? Try the flavored

kind but check the label for sugar content (it should be below 8 grams per

serving).

• Map out your meals. A little attention to portions can help you eat less and

still stay satisfied. Start by using a salad dish (8 inches in diameter) and

divide it into quarters to help keep helpings healthy. Half the plate should

get veggies, top another quarter with lean protein (3 to 6 ounces of fish,

chicken or tofu) and the last quarter with whole grains (1/2 to 1 cup of brown

rice, sweet potatoes or whole wheat pasta).

• Eat every meal. When you wait longer than five hours between bites, your body

may release extra cortisol, a hormone that can increase appetite. I call it

“hangry.” I get hungry and angry: My stomach starts to burn and my brain gets

annoyed at every little thing. Then I eat whatever is in front of me, usually a

cookie or other sweet, empty-calorie treat. I realize I’m putting out the

“hangry” fires, but it is better not to get there in the first place!

By Lucy Danziger, SELF Editor-in-Chief