With warmer weather just around the corner, it’s time to shed winter weight gain. Forget fad diets and fasting, a new approach to eating will help you lose weight and keep it off. Volumetrics, developed by Barbara Rolls, Ph.D. and outlined in her book The Volumetrics Eating Plan (Harper Collins 2005), doesn’t eliminate food groups. Instead, it uses common sense and simple math to help you calculate the energy density of foods and make choices based on the numeric outcomes.

Energy density relates to how many calories a food contains in a portion size or volume. Fried foods, cookies and chips have high density. Fruits, vegetables and fat free dairy products have low density. Lean proteins fall somewhere in between.

Studies have shown that people tend to eat the same weight of food each day. By choosing less dense foods, you consume fewer calories in your quest for fullness by volume. For example, a three ounce portion of lean ground beef has approximately 190 calories. The same size portion of skinless chicken breast is 140 calories. And three ounces of tuna canned in water has only 98 calories. The tuna is the least energy dense choice, followed by the chicken breast. But the quantity of each example is exactly the same.

Fat and water are factors that help determine density. At nine calories per gram, fat is the most energy dense food. At zero calories, water is the least energy dense. Cutting fat and adding water-rich foods will leave you full and satisfied - and one step closer to fitting into your warm weather clothes! (This is especially helpful if you hate to cook because raw fruits and vegetables - which are not energy dense - need minimal preparation.)

Calculating the Energy Density of Foods

Calculating a food’s density is easy. On the nutrition label, find the serving size weight in grams and the calorie count. Divide the number of calories by the number of grams to find that food’s energy density.

Foods with a density of less than one are ideal. Foods between one and two should be eaten in moderation. Foods that calculate two or more should be consumed in limited quantities.

Not surprisingly, a four-ounce portion of raw carrots (113 grams, 22 calories) packs a .2 energy density. The high water and fiber content and zero fat in carrots make them an ideal choice.

Fat free pretzels, on the other hand, have an astonishingly high density for a food that is touted to be diet-friendly. One ounce of pretzels (28 grams, 100 calories) has a whopping 3.57 density. Attribute this to lack of water and fiber.

One cup of fat-free cottage cheese (113 grams, 70 calories) is a smart lean protein choice at just .67.

Three Courses to Volumetrics Success

A three-course meal following the Volumetrics principles can be a highly satisfying way to cut calories without cutting enjoyment. Savor each course, eating slowly and deliberately.

Course 1: Soup

One serving of fat free broth-based soup

Course 2: Salad

Hearty mixed greens and chopped vegetables topped with low-fat or fat-free dressing

Course 3: Entree

3-4 ounces of lean protein

One serving of whole grain rice (or similar)

One or more servings of steamed vegetables

Need dessert? Opt for fresh fruit or a fat free pudding or Jell-O cup.

Consider getting your meals delivered if you’re having problem coming up with appropriate Volumetrics meals. Bistro MD or Chef’s Diet are two great resources for meal delivery.

What About Indulgences?

Everybody has a favorite food vice. But before you indulge, consider the following:

• A Hershey bar has a high energy density of 5.58
• A 12 ounce, 150 calorie beer is only .44
• A 4 ounce, 100 calorie glass of wine scores a .88
• One ounce of honey roasted peanuts delivers a whopping 5.82 energy density

When treating yourself, the key is to practice moderation and portion control.

Losing weight feels great and can help prevent serious health issues like diabetes and heart disease. But with so many weight loss diets to choose from, it’s hard to know which program is right for you.

To put this in perspective, let’s look at jusAt some of the different diets that are on the market today.

Low Carb: This type of diet combines high protein (and high fat) with a minimal amount of carbohydrates and is very successful, at least in the short term, for many people. I like the protein choices at Bistro MD.

40-30-30: Similar to the low carb approach, this eating lifestyle focuses on balancing protein, fat and carbohydrate ratios each time you eat. Not sure how to balance your meals? You can  get perfectly portioned, gourmet 40-3-30 meals delivered to your door.

Portion Control: This diet teaches moderation in meal sizes and often focuses on adding larger portions of fruits and vegetables with moderate amounts of protein and minimal intake of starchy carbs like potatoes and white bread. NutriSystem is a great diet that promotes healthy eating and perfect proportion control.

Points System: Assigning different point values to foods helps these dieters meal plan by the numbers. No food is off limits here, but a piece of full-fat cheesecake might take most of your points for the whole day! Weight Watchers is the most obvious choice here, but I also like NutriSystem as a similar option because it provides easy meal planning without all that math!

Calorie Counting: This could be thought of the old fashioned way to lose weight. A specific daily calorie intake is set and you count the calories consumed throughout the day in order to meet, but not exceed, this number. The Medifast diet is one that you should check into when calories count.

High Fiber: This approach to weight management focuses on eating a high fiber diet filled with whole grains, beans/legumes and fruits and vegetables. The general theory here is that, if you focus on eating high fiber foods, you will naturally eat fewer empty calories that contribute to obesity. Dr. Siegel’s Cookie Diet is one to watch for high fiber intake. (Plus, who wouldn’t love to eat cookies as a weight loss tool?)

Exercise / Muscle Building: Using aerobic exercise and muscle building techniques is yet another approach to weight loss that involves less focus on what you eat and more on what you do with your body. I like the home exercise option offered by Bodylastics because it’s small, portable and extremely affordable compared to other home gym setups or club memberships.

Diet Pills / Supplements: Diet pills and weight loss supplements are available in many different formulas, with or without stimulants such as caffeine, and can be used alone (with healthy eating and exercise) or in conjunction with a structured weight loss program. You can shop online for weight reducing nutritional supplements at Swanson’s Health Products — they have fantastic prices.

The truth is, ANY diet that combines healthy eating with exercise has the potential to promote successful weight loss. Yet many dieters fail time and time again - no matter what program they choose.

The Reason Why Diets Fail

Although most diets have solid nutritional elements that result in weight reduction, they are missing the secret ingredient to permanent weight loss success: personalized SUPPORT.

The best way to understand how support can help you succeed at losing weight is to look at the reality television show, “The Biggest Loser.” Why are the candidates on this show so successful at achieving life-changing weight loss? Because they aren’t just put on diets and exercise programs, they also have a personal coach working with them side-by-side, day-after-day to keep them motivated and on course!

The journey to lasting weight loss is filled with pitfalls, distractions and plateaus. In fact, many people give up before ever reaching their goal weight (and gain every pound back - and more!). That’s why it’s so important to have someone supporting you every step of the way. Someone that will keep you on track when the going gets rough, talk you through weak moments, provide encouragement and motivation when you’re ready to quit and to share your joy as you reach each milestone.

Finding the Best Support

Your best support system will be a friend, spouse, parent or other loved one who is willing to provide motivation and encouragement as you lose weight - and provide tough-love (or a kick in the butt) when needed! However, many of us don’t have someone who can that kind of support. Those that are close to us may be too emotionally connected to us or simply too busy to provide the honest and ongoing support we need. Or they may have their own personal issues to deal with and won’t be able to fully commit to our support.

The good news is that there are Web sites, like www.5minuteselfhelp.com, where you can connect with a personal mentor that will keep you on task and make you a success at weight loss. There are other services like 5 Minute Self-Help available online and in your area, but they are usually pretty pricey. 5 Minute Self-Help is only $10 per month and comes will unlimited coaching support that can work with any diet program you choose.

Any diet can help you lose weight. When choosing a program, make your choice based on the foods you enjoy and the lifestyle you lead - and make sure you add personalized support to ensure your success.