Keeping Off The Weight

One reason why so many weight-loss programs don't work is that dieters are left feeling hungry and have trouble staying the course.

On The Saturday Early Show, Dr. Mallika Marshall explains an "eating program" that can help you burn fat with some common foods - and without hearing your stomach rumble.

Marshall says there are some simple changes you can make in how you approach eating that can go a long way in helping you have a healthy relationship with food.

• DON'T COUNT CALORIES.Counting calories can be an unpleasant chore. If you follow the tips, watching what you eat should become effortless and you won't have to worry about keeping track of your daily intake of calories.
• DON'T SKIP BREAKFAST.Researchers have found that people who skip breakfast are more likely to be overweight. That's often because you're then more likely to binge or eat excessively at your next meal, or you're more likely to turn to high-calorie snacks to stave off hunger.
• EAT FIVE MEALS A DAY. Research has shown that people are less likely to accumulate fat if they eat five smaller meals a day rather than two or three large meals.
• LIMIT THE STARCH. Those tasty simple carbohydrates such as rice, pasta, bread and sugar can be your downfall when you're trying to lose weight. That's not to say you can't ever eat them, just eat them sparingly.
• EAT HIGH-FIBER FOODS. Yes, fiber is key to a healthy diet. It helps slow digestion so you feel fuller, longer and reduces your sugar cravings.
• DON'T FEAR FAT. Avoid foods high in saturated fat, such as butter and animal fats, but stock up on good fats such as olive oil, fish rich in omega-3 fatty acids, and nuts.