Popular diets have come and gone over the past few years, even decades, and these diets have focused on cutting down or even eliminating entire groups of food. People lost some weight initially, but, of course, gained the weight right back. A growing trend today, however, is the lifestyle diet.

Lifestyle diets focus not on specific foods, but on the way in which one lives. Small changes in eating habits based on the way you live will help the body lose weight and keep the weight from returning. Constantly losing and regaining the same 5-10 pounds is dangerous and, over time, can cause serious health conditions. Studies at the Fred Hutchinson Cancer Center found that those who diet in that kind of cycle have a lower number of natural killer cells, which are the vital cells in your immune system that target viruses.

This doesn't mean that you should not try to lose weight. Obesity is a major factor in diabetes, heart disease, stroke, and other conditions. However, the healthiest way to lose weight is to make minor changes in your lifestyle that can realistically become a long-term way of life. Here are some ideas to keep in mind:

1. Plan your eating ahead of time- Eating without a plan in mind is like driving without a map. You need to have eating strategies for home, work, traveling, or dining out. Fill your refrigerator with fresh produce so they are within reach each time you open the door. Put the foods with high fat and sugar up on the top shelf of the pantry (or in the trash!) so you can't get to them easily. Buy lean protein, low-fat, high-fiber cereals, or frozen dinners that are low in sodium and fat so that you always have a healthy choice.

2. Eat more portions, but make them smaller- This area is crucial to any lifestyle diet. Many people easily tire of "rabbit food" and eat socially in situations where most of the food is not conducive for weight loss. For these people, reducing portions significantly by leaving a third of what you would normally eat on your plate is a good way to make a lifestyle change.

3. Increase Fiber Intake- Fiber will help you lose weight because it makes you feel full and aids in digestion and excretion of food. Always look for fiber per serving of 5 grams or more when purchasing cereals. This will be found in the carbohydrate section. Fruits and vegetables also are an excellent source of fiber.

4. Breathe Deeply and Hydrate- Binge eating comes from emotion rather than hunger a good deal of the time. If you feel this temptation coming, stop and take 3 long and slow deep breaths, exhaling as slowly as possible. Drink a big glass of water and wait 10 minutes before you give into the impulse to binge. The impulse may go away!

5. Make Balanced Food Choices- Have some protein and carbohydrates with every meal. This will keep blood sugar levels under control and make sure that you get the nutrients you need.

6. Control the Splurge- Every now and then, you need a break. If you never eat the foods you enjoy, your eating habits will make you rebel, and you will binge. Give yourself free meal passes one day a week, so you won't get the impulse to binge and undo days of hard "work".

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