You've tried every diet, from lowfat to low-carb to raw food—so why are you still struggling with those extra pounds? Maybe the problem is that you’re focusing too much on what you eat rather than how you eat. The latest crop of diet books can help you decode your eating habits and attitudes— and show you how to make a change for the thinner. Stephanie Clarke, R.D., reviews the year’s most popular plans and highlights the best advice from each one. Together these tips can help you reach your weight-loss goals easily.

THE INSTINCT DIET
by Susan B. Roberts, Ph.D.

The Theory
Your food choices and eating patterns are nearly always influenced by five basic instincts: hunger, availability, variety, familiarity, and satiety (how full you feel after eating), according to Roberts, an obesity researcher at Tufts University. Being in tune with these factors ensured our ancestors got enough nutrients when food was available so they could survive when times were lean. Though we’re in little danger of starving today, our bodies are still hardwired to react to these natural urges. Rather than fighting them, you need to learn how to respond to them in a healthy way.

The Expert Take
More than 200 published papers verify that Roberts’ strategies work, so even if you don’t eat according to her daily menus, making the behavioral changes she suggests can help you slim down. But her day-by-day eating plan gives you a clearer picture of how to put these changes into practice. For instance, because most of us tend to eat more when we’re presented with a variety of foods, Roberts offers an assortment of fruits and veggies and limits calorie-dense options. Dessert is allowed, but in small portions—for example, a cup of chocolate-covered strawberries.

Weight-Loss Trick
Put highcal foods out of reach. Stash treats on a high shelf or in the back of the freezer and keep healthy foods front and center so they’ll be the things you reach for first. You can also up the difficulty factor of certain foods, which slows you down and makes you more aware of how much you’re eating. Try buying nuts in the shell so you have to crack them open in order to eat them.