Whether you've tried one too many fad diets or just want tips for lifetime weight management, follow these excuse-proof tips to help flush the fat and stop the dieting merry-go-round.

1.     Break that fast. Studies show that breakfast skippers have problems concentrating and a lack of sustainable energy. They reach for coffee, sweets, and sugar-laden energy drinks to give their blood sugar an immediate lift, but soon after feel drained again and on the prowl for another sugar hit. Best bet for breakfast is a lip-smacking smoothie made with a good protein powder.

2.     Eat all the colors of the rainbow. You'll get all those stellar phytochemicals in seasonal vegetables and fruits. Include at least two dark, leafy greens (like kale, collards, and romaine lettuce) and brightly pigmented vegetables and fruits (like tomatoes, fresh corn, oranges, and blueberries) to compliment your daily intake of protein foods (omega-3 eggs, organic poultry, lean beef, deep sea fish, legumes, and tofu) and healthy fats (olive oil, walnuts, and chia seeds).

3.     Don't eat the same foods every day. Variety is the spice of life, and the more kinds of foods you eat, the greater your chances of taking in all the important nutrients that ward off dis-ease like diabetes, heart disease, and arthritis. Strive for at least ten different kinds of foods a day instead of just a few.

4.     Eat lunch like a king and dinner like a pauper. Our caloric and metabolic needs peak at midday. Work with your metabolism, not against it.

5.     Use pure water as your #1 beverage. Since water is the most natural and effective diluting agent, it is important that it be used therapeutically for cleansing by drinking 8-12 8-ounce glasses a day:

·         Drinking water before a meal takes the edge off your appetite.

·         Water ensures normal bowel and kidney function to rid the body of waste-as well as stored fat.

·         Drinking water alleviates fluid retention, since only when the body gets plenty of water will it release the stored water.

·         Water gets rid of excess salt.

·         Water helps plump the skin and prevents dehydration.
Water helps to prevent the sagging skin condition that often follows weight loss.

6.     Try not to go more than four hours without eating. Keeping blood sugar levels steady translates into more weight loss for you.

7.     Snack in the mid-afternoon. Learn to grab a handful of raw almonds, pumpkin seeds, pistachios, or an ounce of low-fat cheese with a piece of fruit.

8.     If you go out to eat, ask the server to please remove the bread A.S.A.P. Instead, order a seafood cocktail or grilled Portobello mushrooms to get you started and take the edge off your hunger. This way you won't be tempted to fill up on carbs.

9.     Don't desert dessert. In other words, don't deprive yourself. A little bit of a natural fruit sorbet or even fresh fruit (fresh pineapple is so good for your digestion) will give your sweet tooth just the satisfaction it needs.

10.  Ensure proper dietary intake. If you eat out frequently, or are prone to skipping meals due to your hectic schedule, then consider a multivitamin to the rescue.

Dr. Ann Louise Gittleman holds an MS in Nutrition Education from Columbia University and a CNS from the American College of Nutrition.   She is the author of 30 books, including The Fat Flush Plan.  For further information:  http://www.annlouise.com.