Do you struggle with weight loss? In January 2009, Tamara discovered a healthier way of eating. Within four months, she'd lost 20 pounds! Keeping it off is easy. Here's Tamara's success story:

Signed up at www.caloriecount.about.com. Logged all food, drink and physical activity. The site calculated the data and guided Tamara towards better food choices and balanced nutrition. Tamara aimed for a daily calorie deficit and A-grade foods high in nutrients and fiber, but low in saturated fat, trans fat, cholesterol and salt. After a month, she discontinued recording.

Read Skinny Bitch by Rory Freedman and Kim Barnouin. This book encouraged Tamara to reduce dairy, meat and "fast food." She quit drinking soda and switched to water. She bought a vegetable steamer and ate fresh fruit and almonds for breakfast and snacks. She switched to rice milk, raw sugar and honey.

Read In Defense of Food by Michael Pollan. Began a "flexitarian diet" of mostly plants and grains with some lean meat and fish. She avoided processed foods, especially those with unknown chemical ingredients, partially hydrogenated oils, high fructose corn syrup and nitrites.

Other dietary changes:

• Ate to become 80% full rather than stuffed
• Ate slowly and chewed completely
• Ate a small meal every 3 hours instead of 3 big meals a day
• Ate no food after dinner
• Enjoyed treats in moderation

Exercise: Tamara practices Hatha or Flow yoga (for strength and flexibility) on most days of the week and cardio exercise (walking, swimming, etc.) on 2+ days a week.

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