Diet experts and successful dieters agree that good habits are key to losing weight sustainably, focusing on less fattening food and certain exercises. Here are 10 habits that can help you shed extra flab in the fattening holiday season ahead.

1. Sufficient sleep. Studies reveal that when we don’t get enough sleep, our bodies tend to take in more calories than usual. We keep eating not because we’re hungry but because of the stress from insufficient sleep.

2. Eat a lot of onions with meat. A special substance in onions helps your body break down fat, and they are more effective eaten raw rather than cooked.

3. Keep your heels off the floor while you wash the dishes. It may not seem like much in the way of exercise, but it is very effective. Stand with your feet about shoulder-width apart and raise your heels off the floor. Maintain the position for 10 to 20 minutes. Make it a habit and you’ll have thinner ankles and a more toned bottom.

4. At night, eat fruit like bananas and watermelon. Many people believe all fruits are non-fattening and it is therefore fine to eat them late in the evening. But smart dieters check the calorie count before crunching into their late-night snack. Bananas and watermelon are great: they are low in calories and stimulate the digestive tract.

5. Massage your abdomen during your evening bath or shower. Massages help your internal organs work properly and get rid of constipation and excess fat.

6. Stand on tiptoe on the subway for beautiful calves. On your way home from work on the subway or bus, slightly lift one foot up and stand on tiptoe on the other foot. This, too, makes for a more shapely leg. Get off a stop earlier and walk home at a brisk pace: there is no better exercise for burning fat.

7. Always ask for an extra glass of water when you have a drink. Alcoholic beverages should be taboo to dieters, as both spirits and beer are high in calories. If you have to have a drink, drink a lot of water in between. Water dissolves alcohol and makes you feel full so it can help you drink less.

8. Drink green tea instead of water when you’re thirsty. No more need to be said about the effect of green tea. Green tea dissolves fat and slows down aging. Have a cup every day and get healthier and younger skin.

9. Do not watch TV lying down. Lying in front of the TV with the remote in your hand after dinner is the easiest way to gain weight. Sit keeping your back straight and do some stretching instead.

10. Look at yourself in a full-length mirror as much as possible. Check out how you look with your own eyes, especially before and after dinner. It helps you stay focused on your diet and motivates you to get in good shape.

Is bottled water better for you than tap? Or should you choose vitamin-enriched water over sparkling? Experts say, skip it all. None of these products are likely to make you any healthier. Below, we look at five major myths about the benefits of drinking water.

But first, how do you know if you’re drinking enough water? Experts say there’s an easy way to judge. If you’re not thirsty, you’re fluid intake is likely “just right.”

Myth No. 1: Drink Eight Glasses Each Day

Scientists say there’s no clear health benefit to chugging or even sipping water all day. So where does the standard advice of drinking eight glasses each day come from? “Nobody really knows,” says Dr. Stanley Goldfarb, a kidney expert at the University of Pennsylvania.

Myth No. 2: Drinking Lots of Water Helps Clear Out Toxins

The kidneys filter toxins from our bloodstreams. Then the toxins clear through the urine. The question is, does drinking extra water each day improve the function of the kidneys?

“No,” says Goldfarb. “In fact, drinking large amounts of water surprisingly tends to reduce the kidney’s ability to function as a filter. It’s a subtle decline, but definite.”

Myth No. 3: Lots of Water Equals Healthier Skin

The body is already 60 percent water. So, if you take a 200-pound man, he’s 120 pounds of water.

Adding a few extra glasses of water each day has limited effect. “It’s such a tiny part of what’s in the body,” says Goldfarb. “It’s very unlikely that one’s getting any benefit.” His full editorial is published in the current issue of the Journal of the American Society of Nephrology.

One study published in 2007 on the cosmetic benefit of drinking water suggests that 500 ml of water increases capillary blood flow in the skin. “But it’s unclear whether these changes are clinically significant,” says Goldfarb.

Myth No. 4: Drinking Extra Water Leads to Weight Loss

A more accurate statement may be: Drinking water is a helpful tool for dieters.

“Water is a great strategy for dieters because it has no calories,” says Madeline Fernstrom of the University of Pittsburgh. “So you can keep your mouth busy without food and get the sense of satisfaction.”

But water is not magical, she adds. Other zero-calorie options such as diet sodas are fine, too.

Myth No. 5: It’s Easy to Get Dehydrated During a Workout

Dehydration sets in when a person has lost 2 percent of his or her body weight. So for a 200-pound man, this means losing 4 pounds of water.

Marathon runners, bikers and hikers all need to recognize the signs of dehydration. “It is also obvious that individuals in hot, dry climates have increased need for water,” says Goldfarb.

The American College of Sports Medicine recommends that athletes drink 16 ounces of fluids a couple of hours before starting sports practice.

But for a stroll in the park, no water bottle is necessary. Goldfarb’s advice: Just drink when you’re thirsty.

The following is a “healthy food hot list” consisting of the 29 products that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.

Fruits

1. Apricots
The Power:  Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

2. Avocados
The Power:  Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

3. Raspberries
The Power:  Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

5. Cantaloupe
The Power:  Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene – both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

6. Cranberry Juice
The Power:  Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

7. Tomato
The Power:  Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

8. Raisins
The Power:  These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal – women, consider this especially during your period.

9. Figs
The Power:  A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers – fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons and Limes
The Power:  Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables

11. Onions
The Power:  Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power:  These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power:  Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power:  Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power:  Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saute with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power:  Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power:  Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power:  Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power:  The sulfur compounds that give garlic its pungent flavor can also lower LDL (”bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans, Dairy and Nuts

20. Quinoa
The Power:  A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power:  A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power:  Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power:  Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power:  A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. Yogurt
The Power:  Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

26. Skim Milk
The Power:  Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don’t go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won’t miss it!
Seafood

27. Shellfish (Clams, Mussels)
The Power:  Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power:  Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power:  A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The “crab” in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

The book published in 1982 by British physiologist Audrey Eyton is still popular today. Eyton first has offered a diet for the weight loss, rich with fiber. (The name F-plan – from English “dietare fibre” – fiber, food fibers). Now on sale there is complementary edition that was printed a few years later. This diet is based on fact that (correctly, non-starchy polysaccharide) it is necessary to chew the food rich with fiber longer and consequently the feeling of satiety comes earlier, than you have time to eat too much. Fiber quickly fills stomach, but passes through digestive system almost not digested and consequently an organism acquires only insignificant quantity of calories. Following such diet you do not feel hunger as the rough food, is digested longer, than refined products.

The diet contains few fats, many complex carbohydrates, such as wholegrain groats, baked potato and bean, lots of fruit, vegetables and occasionally you presume to yourselves a glass of wine. The content of fiber twice exceeds the recommended day norm – 18 g

• Approximate quantity of calories a day: 1250.
• Expected loss of weight: about 2lbs per week.

The approximate day menu:

• Breakfast: Prepared under the special recipe “filling” which structure includes grain flakes, nuts, fruit, and also skim milk; a portion of fresh fruit.
• Dinner: Salad with fresh cabbage with nuts, fresh fruit.
• Supper: Baked potato, baked chicken (without a skin); salad, “filling” with skim milk.
• Drink: Drinks that do not containing calories, tea, coffee with milk (300 ml a day).

Short-term efficiency: People unaccustomed to diet, containing such considerable quantity of fiber and carbohydrates, can feel that there is more liquid stays in an organism, than usually, and because of it weight loss will be not so visible and effective, but at day norm of 1250 cal, an organism inevitably will start to spend fat stocks.

Long-term efficiency: If to adhere to such diet the weight will steadily decrease.

Convenience of adhering: It’s clear to understand diet plan, with simple rules, but it is necessary to weigh and measure, and also count up day norm of calories and fibers. The meal is simple enough in preparation.

Cost: rather cheaply.

Sustain: Part of recipes – tasty, and a part – not so. “Filling” is dryish and insipid enough. Such by-effects, as a meteorism and intestines swelling are known.

Satiety: By quantity of calories diet nourishing enough and you will not feel hunger torments between food intakes.

Risk for health: This diet one of the safest for health even for today. Though there are the data specifying, that the use in food considerable quantity of wheaten bran (they are a part “filling”) can interfere absorption of minerals necessary for an organism, iron and calcium; diet with the high content of fiber reduces risk of occurrence of cancer diseases. Recent researches have shown that the risk of malignant tumors of intestines decreases on 40 %. At a diet similar “F-plan” you must choose products so that your organism received enough irreplaceable fats from fish and vegetable oil. Also it is necessary to drink a lot of water and other low-calorie drinks.

Scientific substantiation: Many reasons proving choices of a diet, rich in fiber, for losing weight are absolutely true. However it makes sense to note, that not all rich in fiber products have low glycemic index – an index showing how quickly they are soaked up in blood. So, for example, a baked potato, parsnip, bread with bran and dates (all these products are widely presented in “F-plan”) have high GI and are soaked up quickly. The diet operates by the same principle, as all diets for weight loss – are limited by total of consumed calories.

Doses of products are specified in portions by day, in brackets nutrients are shown (American “serving size” – difficult definable concept, but on the average it is equal to 50 g or ¾ of a glass):

Low-fat or fat-free dairy products – 2-3 portions (calcium, potassium, magnesium and fibers)
Vegetables – 4-5 portions (potassium, magnesium and food fibers)
Fruit – 4-5 portions (potassium, magnesium, food fibers)
Bread and grain – 7-8 (carbohydrates, food fibers)
Meat, bird, fish – 2 or less (fibers, magnesium)
Nuts, sunflower seeds, beans – 4-5 portions in a week (magnesium, potassium, fibers, food proteins)
Fats and vegetable oils – 2-3 portions. Fats and oils for cooking are included. We will notice, that all other products should be low-fat.
Sweet – 5 portions in a week. Sweets should be low-fat as much as possible.

I have noticed changes in a blood pressure not in 2 weeks – but in 4 days, during visit to the doctor. My systolic pressure was 12 points less, than usually, and diastolic pressure less on 8. Moreover, I have lost weight almost 2 lbs!

In 2 months of this diet I have lost 20 lbs, and my pressure has gone down from a hypertension of II degree to the raised normal pressure. I continue to use this diet and I lose 1 lb a week, and my blood pressure gradually goes down. Now I do not feel at all, that I keep to a diet, – simply I eat how according to this book.

There are 4 levels of DASH, and you can choose approaching for you. Also the diet flexible enough allows to make various menus. Though I also had a sensation, that they could describe more in detail a dose of substitutes of meat for vegetarians, as a whole book is written clearly and well. Big plus that here the whole chapters are devoted to an explanation why the diet is effective, and to results of wide researches (in one 8000 persons participated), showing its efficiency. Probably, it is the most scientifically proved diet in history.

Personally I’m delighted from this diet. It is rich with fruit, vegetables and wholegrain products, but gives enough fibers, fats and even allows a few sweets. In it there are no forbidden products or categories of products (except, maybe, salt). It is balanced, it is easy for following even during travel, it is easy for adapting for your personal flavoring preferences. It is safe for children (it is necessary to choose only suitable level) so you can easily make one diet for all family. After long years of mess with diets, now I feel that I understand how to eat correctly.

“Jenny Craig” – the paid center where you get helped to lose weight. Its mix of classes where you learn to supervise the weight, and a master class of fashionable diet.

Substantive provisions of the given program for weight loss remained invariable throughout all time of existence, but various schemes were offered to clients and they updated all the time.

The newest schemes of weight loss are called “Jenny TuneUp”, “Jenny OnTrack” and “Jenny Rewards”. “Jenny TuneUp” – something like a feeler, the course lasts 30-60 days and includes consultations one-on-one, specially developed and adapted for each client of menu Jenny Craig, special schemes of motivation and so on. “Jenny OnTrack” – a six-monthly course which includes all aforesaid plus specially adapted for this person a short management and textbooks about losing weight. “Jenny Rewards” – course, duration about one the year, helping to lose and support weight, includes all the same, as “Jenny OnTrack”, plus of the discount for production, the help in maintenance of weight and still the big discounts at the further participation in the program.

All courses set forth above you can attend at Jenny Craig centers or order by phone through system “Jenny Direct Program”. For this purpose order the special meal to your door which cost makes approximately $11-15 a day in the USA and hardly above in other countries. Regular course of the program costs from $6 a week.

Response: Jenny Craig diet- diet of the lowered caloric content, which is based on the balanced food (60 % of carbohydrates, 20 % of fats, 20 % of fibers), corresponding to principles of a food pyramid. On this basic strategy you also should concentrate, similar strategy is much better than other programs on weight reduction and, certainly, it is better than tablets for weight loss.

Jenny Craig diet consists of semi-finished products, it is convenient, and still it allows supervising a serving size when the person keeps to a diet. But frequently the person appears not in a condition to cook for you and to make the ration when the diet comes to an end. In this system formation of healthy habits, which are extremely important to keep weight, appears secondary. On the foreground there is a purpose of fast weight loss.

One more problem connected with semi-finished products, are big expenses, especially, if it is a question of products “Jenny Craig” which are much more expensive, than usual store semi-finished products. On the first phase of the program is necessary to buy a standard set of products.

Key to success of this method – time, when the client passes from half-finished products to usual meal of home cooking. During this period the weekly and individual conversations with the instructor (which is not the professional dietitian) urged to help the client. He/she is the person, employed and specially trained in company of Jenny Craig. The overall objective of these conversations – to learn to the correct relation to meal and to change typical schemes of behavior of the client, having imparted it love to an active way of life. It is the best and most useful part of the program. The diet is calculated on 1200 calories in day, plus-minus hundred calories depending on weight and age, and to observe its long time, perhaps, complicated. Trainings are not the main thing, as, however, and in the majority of paid programs of losing weight here is far. Generally it is caused by serious physical activity that can frighten off potential clients/buyers. However it is necessary to remember, that regular trainings – the obligatory component of a new way of life of those who has lost weight also smog keeps this weight (throughout 5 years and more). Those who could learn to receive from sports pleasure especially successfully maintain weight and have made its part of the life.

A food at Jenny Craig diet is more expensive, than in other programs, but the accent in this program becomes on the important and correct things. Absolutely clearly, that they one of those few who fairly works in this industry of false tablets and false promises. The programs similar to Jenny Craig which offer on the Internet, more cheaply, more conveniently and do not demand purchase of special half-finished products.

From Leslie (Montgomery, AL)

From Eddie (Tallahassee, FL)

I have always been against most “diet” plans, but I read an excerpt from the South Beach book, and found that it totally made sense, gave me a good explanation of what went on when I ate refined carbs, and gave me helpful lists of good foods to eat.

I learned about high and low GI foods, and I learned to stop eating potatoes (one of the biggest no-no’s on South Beach, very high GI (Glycemic index, causes blood sugar levels to rise rapidly.) Anyway, five pounds came off very quickly, I do not get hungry, and I have learned to eat very healthy foods. I did not do the Phase I 2 week induction, partly because I had little weight to lose, partly because I didn’t want to restrict myself that much. But the rest of the diet is really not that restrictive at all. What you are restricting is unhealthy food.

One “side effect” seems to be that my skin is clearer. My jaw line, which always broke out due to hormonal activity, is really clear. I think it’s partly due to eating low carb, and high GI foods (according to some nutritionists) can cause hormone-like breakouts. Also, this time when I lost weight, more came off of my stomach (yeay), whereas before when I lost weight, it would come off on “top.” Definitely a plus!

South Beach is basically good carb – good fat way of eating. Works for me, works for my neighbor (who just lost 15 pounds on SB after I showed her the book, and is also now at her target weight.) I’m very happy with it.

From Jeremy (Albany, NY)

Review from Jenny (New York, NY)