October 17th

theresa albert - my friend in food


Dieting Tricks


This time of year, everyone vows to drop a few pounds but there are some secrets to success that will help you go the distance no matter which diet you choose. These concepts are lifestyle choices that have sound evidence behind them but when you read through them, they will make common sense.


Out of Sight, out of mind

Clean house! Get rid of all the high calorie treats and snack that will call your name. (And, if you can get rid of them, deep six them.)  Put cookies in the freezer so that you have to wait for them to thaw. Put chocolates and candies in opaque jars out of your reach. The idea is to make sure that this stuff does not call your name making resistance futile.  Tell yourself that they are there whenever you need them but that YOU are in charge, not THEM.

Gulliver it

Size matters. Studies show that we are completely unaware of how much we are eating when we eat from the bag or from a big bowl. Simply switching to pre-portioned snacks (my fave are www.popchips.com ) or smaller plates makes a difference that adds up.  Our mind perceives that there is more in a tall, thin glass than in a short fat one.  If it is easier to be satisfied with less, do it! Smaller plates feel fuller and so will you.  Smaller forks work harder to do the same job even when you are aware that you are using this as a technique. Why wouldn’t you?


Those who do better at controlling their weight over a lifetime have a system and a routine to support them.  They have a schedule of exercise that cannot be compromised and a process of meals that cover them at least 80% of the time.  Both of my books were written to share those systems which work for me.


You have to write it down. I don’t care if you use a napkin, a booklet or an app ( I like www.tweetwhatyoueat.com and www.myfitnesspal.com ) but you have to track it.  If you don’t believe me, try this: lay in bed tonight and try to remember everything you ate today. It’s virtually impossible. Even if you don’t calorize every mouthful, the process of writing it down puts the memory in a different part of your brain.


New evidence shows that if you imagine yourself in your happy place you can stave off cravings to make a better choice.  It is the “what the heck” that looks good choices that are adding up to killing us.  A few deep breaths and a mental image of La Tour Eiffel gives me the strength to resist just about any cheese plate. Borrow mine, pick your own, but do it.  It is these little choices that add up to one big healthy life.

Theresa Albert

Theresa Albert

I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!


3 Responses

    January 4, 2012 at 9:53 am Reply

    I downloaded your weight loss plan from the Steven and Chris show. It looks great. Is there dairy? No milk or cheese? cottage cheese yogurt etc? thanks

      Theresa Albert
      January 4, 2012 at 1:14 pm Reply

      Yes you can have dairy but it doesn’t get a category of its own. If you are thinking about the calcium, here are my 2 thoughts:
      1. You are not doing this forever, you are dropping a few pounds in the short run. Feel free to add a supplement if you are worried (but don’t worry).
      2. You will be eating loads more leafy green vegetables which do contain calcium as do nuts and beans. (some would argue a more absorbable source even)

      If you would like to have dairy, feel free to have 1/2 cup low fat yogurt or skim milk as your 2nd protein source. 2 ounces of cheese will count as one of your 2 tablespoons of fat for the day.

    January 4, 2012 at 5:30 pm Reply

    Wait… you mean other people WAIT FOR THE COOKIES TO THAW??? :)

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