Weak excuse. Everyone else loves food, too. Even annoyingly skinny people. But we can learn their tricks.

Let’s take the Chocolate Cake Encounter

Behind the Scenes—what each eater is feeling:

They both ate chocolate cake! But note the differences. Unhappy Eater, like most dieters, felt guilty about the chocolate cake from the very first bite. And nervous around the cake. Happy Eater, on the other hand, ate in bliss, and then stopped as soon as she started to question if she should eat more. Realize that everything is okay in moderation, so the first few bites of any food are okay, and can be had guilt free. Enjoy the first few bites in the free and clear—really savor them—then pay attention to when the guilt and doubt kick in, your clues to put down your fork. Discovering this “sweet spot” between happy eating and unhappy eating takes trial and error. Go overboard this time? Press 2 and try something different next time. Think you did well? Press 1. You can have your cake and press 1, too!

Misconception: “After losing a few pounds, I hit a wall. I haven’t lost any weight in weeks, despite eating pretty well. I might as well give up. Like always, I’ll yo-yo back up to my old weight, if not higher.”

Hitting a “plateau” is an expected step in the natural rhythm of a dieting body. A plateau can last a few weeks and is a good opportunity—yes, that’s hard to believe, we know. Hitting a plateau is an opportunity to practice weight maintenance. Weight maintenance means eating and exercise to maintain your current weight. And it’s what you’ll have to do when you get down to your ideal weight. So when you hit a plateau, realize that your goal for a few weeks is not to lose weight, but to not gain weight. Getting this weight maintenance practice will ensure that once you get to your ideal weight, you stay there.

Riding out a plateau is not easy, though. You no longer see the numbers on the scale dropping or your clothes getting looser, so where’s the motivation to keep eating right and exercising? That’s where YoDiet comes in. We provide positive reinforcement for eating right and exercising, to keep you motivated—especially important as you ride out a weight loss plateau. YoDiet takes the yo out of yo-yo dieting. :)

Little known fact: Some weight loss programs and pills promise quick and significant weight loss, and have tainted dieters’ expectations. The human body is not designed to lose weight quickly. In fact, rapid and significant weight loss will trigger physiological mechanisms in your body that slow down metabolism and increase thoughts of food. Want permanent weight loss? Ride out the natural rhythm of your body, the plateaus and dips. You’ll get there. And stay there.

Misconception: “I start the day doing great on my diet—I skip breakfast and just have a salad for lunch. But then I always overeat later. Can you help me to not binge at night after I’ve done so great all day?”

Not exactly. Well, not if you continue to eat too little during the day. You’d be surprised how many people think they can (and should) skip breakfast and then eat salad for lunch. Your body would be starved and would send you running for the fridge before long. And you’d more than make up the calories you’d skipped in the first half of the day. We’re not giving you permission to eat a burger and fries for lunch. But eat something satisfying for breakfast and lunch. Include lean protein, whole grains, vegetables. And when you get hungry a few hours later, have a healthy snack. Always take a Tupperware snack pack with you when you leave the house in the morning. And a handful plain nuts.

Besides, your metabolism slows down overnight. It doesn’t pick up again until you eat the next day. So eating breakfast means four or five hours every morning at a higher metabolic rate. Pretty helpful if you’re trying to lose weight.

Learn how to feed yourself properly—the right amounts and right nutrition for your body. Eat happily. It takes trial and error. When you get it right, you get to press 1. When you don’t, you press 2 and try a different approach next time.

Misconception: “If I eat a ‘normal-sized’ meal, I’m inevitably hungry two hours later. You see, a ‘normal-sized’ meal isn’t enough for me. I’ll never lose weight, I’m hopeless!”

Actually, no. Feeling hungry a few hours after a meal is a sure sign you probably ate the right amount at your meal. You got it right! Don’t look so surprised. Now, have a small snack to take the edge off. Preferably, a snack with a little fiber, fat, carbs, and protein to keep you full longer. A cheese stick and fruit. A handful of nuts. A piece of whole grain bread with hummus.

Never skip a meal. Never wait too long to have a meal. Never skip a snack if you’re hungry. Keep your portions small and your food healthy.