Problem #5: Bingeing and craving

Cause: Overly strict, prohibitive diets, skipping meals and snacking on sweet and/or fatty snacks. Drinking too many caffeinated or alcoholic beverages also may aggravate food cravings.

Solution: Eat a balanced diet. Curb your sweet tooth with naturally sweet snacks like fresh fruit. To avoid feeling deprived, enjoy small portions of favorite treats a few times a week. Don't drink more than three cups of coffee or one alcoholic beverage a day.

Best foods to eat: Dried cranberries, almonds and fresh berries stirred into nonfat yogurt; sliced mango and papaya drizzled with fresh lime juice; prunes stuffed with almonds; strawberries or dried apricot halves dipped in fat-free chocolate syrup; fruit yogurt sprinkled with chopped kiwi; fruit spritzer (equal parts seltzer water and fruit juice with a twist of lemon or lime).

Problem #6: Irritability, anxiety

Cause: Skipping meals, not eating enough calories or relying on caffeine to give you an energy boost. Overloading on caffeine also can give you the jitters, so limit your consumption to 200 milligrams or less daily.

Solution: Consume at least 1,800-2,000 calories a day, focusing on high-quality foods, to keep your energy and metabolism in high gear. If you can't maintain your weight on a healthy number of calories, try upping your exercise rather than cutting calories. Boost your energy with natural foods rather than relying on stimulants like caffeine. Limit coffee, tea and colas to 2 cups (or 200 milligrams) daily. A 5-ounce cup of coffee supplies 60-180 mg of caffeine, depending on strength and blend; an 8-ounce latte, 50-70 mg; a 2-ounce shot of espresso, 51-130 mg; a 5-ounce cup of brewed tea, 38-77 mg. Avoid leaded java after 3 p.m.: Caffeine can linger in your body for up to 15 hours and interfere with a good night's sleep.

Best foods to eat: Whole-grain cereal with nonfat soy milk and sesame seeds; whole-grain pancakes with nonfat fruit yogurt and wheat germ; oat bagel topped with soy butter and pineapple chunks; fresh fruit parfait layered with nonfat yogurt; roasted vegetable shish kebab; broiled salmon with lemon juice; roasted chicken with quinoa; lean hamburger (7 percent fat) or soy burger on a whole-grain bun stuffed with lettuce, roasted onions and peppers; decaffeinated coffee and herbal teas.