I had a chance to see Margit last week in New York. Margit attended an editors’ event sponsored by one of my clients, Target. We had such fun talking food and nutrition and of course, eating!

OK, diet downfalls. I think many of you probably feel like my girlfriend. You’re frustrated and are not sure why the weight isn’t coming off. Some of these potential downfalls truly can sabotage the best attempt to lose weight.

1. Diet downfall: You eat a small breakfast.

Undo the damage: Aim for a breakfast of roughly 400-500 calories.  Be sure to include a lean protein and a high fiber carb such as peanut butter on a whole grain bagel or piece of whole wheat or rye toast. The Weight Control Registry’s research shows that the most successful losers eat breakfast regularly which also seems to help them eat less later on in the day.

2. Diet downfall: You skip meals.

Undo the damage: If you skip breakfast or lunch, you will want to eat the door off the refrigerator and forget about nutrition or portion control. It’s out the window. Hunger takes over and that’s all you can think about. Try not to go longer than four hours without a snack or meal. Your energy level will stay up and your cravings/hunger will go down.

3. Diet downfall: You eat only so-called superfoods.

Undo the damage: Bottom line: you must eat less than you burn off. Even healthy foods such as nuts, avocados and dried fruit can wreck your diet if you eat too much. So practice portion control. Use your hand as your guide. A thumb is a good portion size for salad dressing and two thumbs for nuts or avocado. Use your fist for a serving of rice or potatoes, your palm for protein.

Remember, each month Family Circle shares an easy and healthy recipe that we post at the WDBO Nutrition & Health Center. This month it is Chicken Satay Skewers with Mango Relish…perfect for all of you grillmeisters. Enjoy!

Listen to this week’s podcast