The big, fat (pun intended) irony about trying to drop pounds is that cutting calories has a pesky habit of making you eat more, and more of the wrong types of foods. Think about the last time you nibbled a plain green salad for lunch. How did you feel by 6 pm? Ready to eat an entire anything and then have seconds? Hunger is a real, physical need you can't overcome with willpower alone. So eat already-and stock up on these foods, which will keep you satiated for hours:

Fill up with fiber!

Eggs: They're a great source of hunger-quelling protein (about 6 g per egg), plus a recent study found that women following a low-fat diet who ate 2 eggs for breakfast at least 5 days a week lost 65% more weight and averaged an 83% greater reduction in waist circumference. Not a fan? Low-fat yogurt is a great source of (breakfast-happy) protein.

Almonds: These tasty nuts contain the healthy monounsaturated fatty acids, good-for-you fats that keep your appetite sated for hours. Studies back

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Got a yellow sticky note? Grab it (and a pen) and write down these three words:

• Commitment
• Consistency, and
• Convenience.

Then stick it in a place you see every day, multiple times a day (bathroom mirror, computer, the fridge, next to your dinner plate). I love their simplicity-and because when it comes to losing weight and getting into shape, there's no aspect of it they don't cover. Here's how to use these words of weight loss wisdom to stay motivated, stay enthusiastic, and stay strong even when you feel hungry, tired, or just plain sick of your cardio playlist:

Cut calories-without missing a single one!

Commitment: Half of the battle with weight loss is mental-it's you against your mind. That is why it's so important to spend time really thinking about your motives and goals, and where you see yourself in a year. Research shows that keeping goals small-losing just 10% of your body weight, for example-means you're much more likely to meet them.

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Welcome to week two! If you've been following our Two-Week Body Makeover, you're likely feeling a little sore-and a lot stronger and fitter. Plus, you're reveling in that oh-so-motivating sense of accomplishment that comes when you commit to something and stick with it. If you're just joining us, read through last week's blogs for loads of diet and exercise tips, then stick around for 7 more days of ideas that will keep you motivated to stay the course.

Get your FREE 14-day diet and exercise plan here!

Day 8: Make healthy comfort food

Meal idea: Whip up a Turkey Meatball Pocket for a satisfying dinner. Form 1" meatballs out of ground turkey, garlic powder, Italian seasoning, and black pepper and bake for 10 to 15 minutes at 375˚F. Place the meatballs in an open pita pocket, and drizzle the meatballs with marinara sauce. Serve with a side salad of mixed greens and cucumber tossed in olive oil and vinegar.

20 recipes for guilt-free comfort food-Macaroni and Cheese included!

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Intervals are a cardio workout's best friend. If you want a technical definition, they're periodic bursts of intensity followed by a recovery period. Here's my definition: they're periodic bursts of intensity that make a boring workout go by so much faster-and get my heart rate up fast so I know I'm getting serious benefits. There are lots of different ways to fold intervals into your routine: speed bursts where you go as fast as you can for one minute than recover for 30 seconds, or a full 5 minutes up a steep hill on a bike or treadmill. However you choose to do them, here are a few more reasons to turn up the volume on your workout.

You'll kick in that awesome afterburn effect: Just like strength training, doing intervals is a great way to keep up the fat-burning well after your workout. Depending on the length and intensity of your cardio, your body may burn an additional 65 to 150 calories-that may not seem like a lot, but if you did that five days a week, on top of your

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I recently changed my cardio workout from running to walking and I'm a convert-you can do it anywhere, customize it to your fitness level and all it takes is a pair of sneaker (iPod optional). Plus it has some pretty impressive health, weight loss and mood benefits. Here's are a few that put a spring in my step:

It helps curb cravings: A 15-minute walk helped chocoholics stave off cocoa cravings afterward in one study, while another study found that getting up to walk around throughout the day may help keep your appetite in check and prevent munching.

It's a proven weight loss tool: Walking is the exercise of choice for members of the National Weight Control Registry, a group of adults who have, on average, lost 66 pounds and kept it off for 5.5. years.

Lose weight online for FREE with Prevention.

It yields big results even in small doses: Walking just one extra mile a day can add up to nearly a 10 pound weight loss in a year. Easiest way to do it: wear a pedometer

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One of the things that makes this plan work so well, so fast is weight training. It's soooo essential to weight loss because it boosts your metabolism, builds lean muscle that not only looks great but helps you power through everything you do, so you burn more calories just living. Here are a few tips to make sure you're getting the most out of every lunge, pushup and curl:

Follow the "6-second rule": When our pros designed this workout they combed through the research and found what may be a magic number when it comes to maximizing your resistance training: with every move take 2 counts to lift, 4 counts to lower. The slower lowering phase is called "eccentric" and it helps you get results faster because you're working your muscles harder.

Use controlled movements: If you follow the 6-second rule you'll do this automatically, but using slow, controlled movements is key to preventing one of the biggest "cheats" in weigh training: letting momentum do the work for you. Keep

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I know, I know, the first day of the workweek is tough enough but stay with me on this. Loads of studies show that Monday is really the best time to kick off any get-healthy regimen for this simple reason: it represents a clean slate, which is vital when it comes to embracing a smarter lifestyle plus there's always another one right around the corner. Not convinced? Here are a few more reasons Monday is the greatest day when it comes to your health:

It's a fresh start

Just like Friday always begs the question: what will I do this weekend? (i.e., eat, drink and be merry), Monday just naturally lends itself to a more practical point of view-it's the day you assess your workload, appointments, grocery shopping. Take stock of the week ahead with your new healthy habits in mind and plan accordingly.

The secret to loving your workout

It's a 'trigger' day

Studies actually show that when it comes to embarking on any healthy activity, if you have a so-called trigger day-a

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