The Prevention Reshape Your Body plan incorporates easy food strategies you can follow for life. "Women succeed at weight loss when they get a handle on their portions and eat in a balanced way," says nutritionist Lisa Young, PhD, RD, who dished out the dietary advice for our program. Her three key tips:

Get your protein.
Research shows that protein-rich foods such as fish, chicken, low-fat dairy, and lean meats can increase satiety, meaning they help you feel full longer. "Eat them with every meal, especially breakfast, to curb the urge to snack all day long," says Young.

Eat early.
Have breakfast, even if it's simply oatmeal or a hard-boiled egg. It jump-starts your metabolism and prevents late-day bingeing. Studies have found that dieters are most successful when they start their day with a meal.

Get a "hand-le" on portions.
"Most of us eat too much—period. To lose weight, you have to eat proper portions," says Young. Use your hand to measure.

Food How to measure Meat, fish, poultry 3 ounces = palm of hand Mixed nuts 1/4 cup = 1 layer on palm Cereal/popcorn 1 cup = 2 cupped hands Cooked pasta 1/2 cup = 1 rounded handful Cheese 1 ounce = 1 thumb Butter/oil 1/2 teaspoon = 1 fingertip