Portion control is a major factor in weight loss. I eat less at each meal and eat more often, usually something healthy but I have learned that if I prohibit myself from a treat once in a while I start to crave things that are not good for me. Its a viscious circle so I reward myself with a candy bar about once a week. I'm still being vigilant about what ever I put in my mouth so it works for me that way. I generally follow the WW points system and it really works along with some regular excercise. I work with a woman that has lost nearly 100 lbs. She did it by eating less and cutting out the junk food, not a major change according to her just less food which equals less calories and no matter what kind of weight loss program you use call it a diet if you will, we have to take in less calories than we expend thats the bottom line according to my doctor.