Focus on Nutrients, Not Calories

wamount of calories you consume is crucial for weight loss, the quality of your foodis often more important (and often ignored). "Losing weight isn't all about cutting calories. Your brain is looking for nutrients, not calories, and [your brain] will prod you to eat until you're satisfied," says Dr. david, who cites a recent landmark study published in the New England Journal of Medicine that found specific foods, not just their calorie content, influence weight gain.

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"After adjusting for age, baseline body mass index, and lifestyle factors such as exercise and sleep duration, the authors found that the foods most associated with adding pounds over a four-year period were French fries, potato chips, sugary drinks, meats (unprocessed red meat and processed meats), sweets, and refined grains; the foods most associated with shedding pounds were yogurt, nuts, whole grains, fruits, and vegetables."

These results aren't exactly ground-breaking, but they confirm what weight-loss experts have been recommending for years. To stay slim and healthy, fill up on high-fiber, nutrient-rich fruits, vegetables, grains, and lean meats (Dr. david always eats a piece of fruit or a handful of nuts prior to a large meal). This will help you avoid overloading on empty calories later, when you're starving.