The don't-you-dare-diet diet: forget starving until you can't think straight and working out 'til you drop. GL has the right answers to getting fit for good.

FOODS TO CHOOSE

ENJOY BREAKFAST If you start the day off with a good breakfast (about 400 calories, which is two scrambled eggs, toast and a banana), you are more likely to eat less the rest of the day than if you were to eat a wimpy morning meal or just skip it all together. So go ahead--have the breakfast of champions.

KISS Keep It Super Simple, that is. Sure, we could make a list of good and bad foods but, chances are, you a) have probably already heard it or b) can't remember which foods have what vitamins and nutrients, how many calories, and all that jazz.

So, instead of making yourself nuts (no pun intended), follow this simple rule: If it's fresh, colorful and close to its natural state (not overcooked, over-fried, over-processed, over-sauced), it's probably pretty good for you. Just try to get some variety--veggies, fruits, proteins and whole grains.

EAT FAT Low-fat and non-fat foods can be tricky because they're often packed with extra calories to amp up the taste. Those added sugars and starches make people fat. Meanwhile, the lack of fat means you don't feel full so you eat mare of the fat-free food to fill up. It's OK to eat regular potato chips and similar foods--just not too much, too often!

EAT MORE PROTEIN Thankfully, most celebs have stopped yammering on endlessly about their high-protein diets. But, that said, science supports the notion that smart protein choices can help you lose weight. Why? Eating good proteins, like chicken, salmon or beans, leaves you feeling fuller so you eat less of the bad stuff. Just be sure to round it out with healthful carbs, like fruits, vegetables and whole grains.

MIX UP YOUR MEAL Let's say you love brownies. But if you had brownies every day, you'd get sick of them, right? It's the same thing when you eat a meal. After the first couple of bites, your taste sensors become duller and you don't enjoy it as much as you did when you started. So, instead of eating your favorite part of dinner all at once, enjoy a little bite of everything on your plate. You'll feel more satisfied and eat less.

HAVE YOUR JUST DESSERTS You promised yourself you'd never eat Death-by-Chocolate again. Uh-huh. We don't believe you. And, more important, you don't believe you either. But, unless you are truly bingeing, one particular food is not the prob.

What's the problem then? It's the inability to eat the not-so-healthful foods in moderate amounts. If cookies are your weakness, pick one day a week to enjoy two or three. If you say to yourself, "I'll never have another cookie!," sooner or later, you might down a whole plateful. Ugh.

STUFF TO DO

DINE OFTEN Skipping meals doesn't make you skinny, Minnie. When you miss out on meals, your body conserves energy and burns fewer calories. Plus, if you eat only one meal a day, it's impossible to get all the nutrients you need. Your best bet is to eat three same-size meals and two small snacks each day. (Noshing five times? Not too bad!)

DOWNSIZE Portion control is the ultimate answer to your best weight. Easier said than done when packaged foods and soft drinks come in bigger portions than they ever have before. It's common to get 32-ounce sodas, which are loaded with hundreds of extra calories.

One serving of meat should be about the size of your palm. A veggie serving is the size of your fist. Also, avoid eating straight from the bag--you almost always consume more that way.

TIME YOURSELF You've probably heard that it takes 20 minutes to feel full. Totally true. Just think--that's how much time it takes to eat a bag of chips and then some. Slow down so your body can tell you when it's full.

THROW OUT YOUR SCALE Seriously, avoid the self weigh-in. Why step on a scale if it makes you feel bad? You can tell when you're healthy by how you feel, what you eat and how much you exercise. Let your doctor monitor weight. That's her job, not yours.

FORGET FADS Remember Atkins? How about the Cabbage Diet? Sound yucky? That's because they are. Any diet that limits food choices ultimately won't work. Your best bet is to eat healthfully, exercise a little, and be happy!

TRASH JUNK FOOD It's amazing how tempting salty, sugary, starchy snacks can be. They seem irresistible--because they are. These foods send an "eat me" message to the orbital-frontal cortex part of your brain. Avoid temptation. Pack your cabinets with healthful options, like peanut butter, apples and popcorn.

PUT OFF PIG-OUTS You know not to have a huge slab of cake. But did you know a huge slab of anything--steak, pizza, even broccoli--can be bad? Over-stuffing is tough on your digestive system, can lead to a hunger-inducing insulin spike and can stretch your stomach so it feels like it needs more food to fill up. Yep, even though you just ate a trough full, your body will crave more.

GET MOVING Working out is awesome if you have the time and energy. If you don't, a brisk walk (30 minutes, four times a week) reaps the same rewards. No fancy equipment required, just a pair of feet. Take Rover around the neighborhood, run an errand for your mom or, even better, ped over to your pal's house.

TONE UP You don't have to look like Jennifer Garner, but adding a bit of muscle helps your bod burn calories. Try a strength-training workout at least once a week, including 30 to 45 minutes of sit-ups, push-ups, leg lifts and other easy at-home exercises. Hey, you can do them in front of The OC!

"Girls are afraid they will 'bulk up.' They don't want to look muscular," says Cynthia Sass, co-author of Your Diet is Driving Me Crazy, "but because women have far lower levels of testosterone than men, the muscle gained is minimal--enough to tone and get the benefits but not become a she-man."

STRESS LESS Homework overload? Friendship drama? Whenever you're stressed, a hormone called cortisol is released. It causes the body to go into protection mode, meaning you get the munchies and store fat. This kind of flab tends to collect around the belly (yikes). The answer? Take a bath, exercise, read, shop--whatever. Chill out!

ZAP THE TV Kids who go into TV trances--like, more than two hours daily--often wind up with weight issues. They move less and munch more. Even worse, boob-tube lovers are more likely to develop problems, such as diabetes and high cholesterol, as adults. Give Dance Dance Revolution a shot.

GET ENOUGH SLEEP Girls need at least eight hours a night. A side effect of not-enough shut-eye? When your body is tired, it releases ghrelin, a hormone that increases your cravings for bad-for-you foods. So ... sleep tight, Slim.

DRINK UP

You've heard it 1,000 times, but it's true--water is just plain good for you. Six to eight glasses a day will keep your organs working properly and your skin clearer, plus it will whittle your waistline. Sometimes when you think you are hungry, you are simply dehydrated. Having a glass of water can stop you from devouring food your body doesn't really need.

SNACK SMART

It's so tempting. You come home from school, and those Cheetos are beckoning from the cabinet. Hard as it is, ungrab that bag! When you're starving, snacks loaded with refined carbs (chips, snack cakes, donuts) make you hungrier! How? They make your blood sugar levels spike and then drop dramatically. Then you're stark-raving hungry all over again.

DON'T CHOW WITH CHUMS

Everyone's hanging, and here come the chili fries. And nachos. And Twizzlers. Would you eat all this alone? We hope not. We don't expect you to forgo eating with friends for eternity, but be mindful. When you are talking, laughing and having a great time, it's easy to lose track of the junk you're consuming. Don't deprive yourself (or worse, make a scene), just be aware.

Want to feel the love this Valentine's Day? Start by loving yourself. That's right--learning to give your body a break is the best gift ever. And it's not about diets and workouts and all that mess. It's about smart, no-fuss ways to take care of your bod. "You're barraged with messages from everyone--TV, magazines. your parents--to look a certain way and, if for some reason you don't, you think there must be something wrong with you," says Abby Ellin, author of Teenage Waistland. "It takes a strong person to feel QK about herself if she's not a size 2. Even if you're perfect the way you are."

Nearly 20 percent of kids think they're overweight, so it's no wonder lots of girls want to shed pounds. But if you've tried dieting, you know it sucks. Eating nothing but carrot sticks can make you obsess over food. Then. your body goes wacky, trying to make up for calories it's not getting.

To keep you super-healthy, GL has rounded up some easy ways for you to slowly peel away pounds--one pound per week is a good pace for most people. You'll stay sane and, best of all. you'll feel better physically. By making a few simple lifestyle changes, you'll have more energy, sleep more soundly and, yes, stay a little leaner. These solutions work. and they're good for you--no matter what you weigh. Now. that's sweet!

It's not your fault!

Here are some weight issues that shouldn't weigh heavily on you.

BLAME AUNT BEATRICE Two overweight people follow the same exact low-cal diet. One sheds pounds and the other holds onto them for dear life. New research suggests that our very DNA is the culprit. A variation in the perilipin gene (yep, there is a "fat" gene) makes some people genetically resistant to weight loss. So if your grandpa, mom, sister or someone else related to you is a big person, there's a chance you might be too. But don't worry--it doesn't mean you'll automatically be overweight. It just means you might have to give yourself a break when trying to get in shape.

THE SNEAKY' SUGAR GAME Sometimes, sugar isn't so sweet--especially when food-processing companies add it to absolutely everything we eat. As a matter of fact, there's up to 30 percent more sugar, through an ingredient called fructose, in all kinds of foods from French fries to the ketchup that goes with them. Some researchers believe this is the single main reason for the current obesity crisis in the United States. Fight back by reading labels and choosing brands that don't list fructose as the first, second or third ingredient.

SCHOOL MUNCHIE MADNESS For each food-related practice at your school--like offering pizza as an academic reward, starting a candy-sale fundraiser, allowing snacks and sodas in the classroom, or adding vending machines in the cafeteria--the average BMI of the student body goes up 10 percent. Put simply, treats in school cause students to fatten up. BTW, BMI stands for body mass index, and it's the most accurate way to calculate your health (or lack thereof) based on your height and weight. So, if your school administration promotes noshing during the day--such as fast-food offerings at lunch--hold strong. Pack a brown bag with your own healthful meal and treats.

MOM, YOU'RE FABULOUS THE WAY YOU ARE! If your Mom constantly diets and thinks she needs to slim down, you're likely to suffer the same frustrating fate. In fact, children of weight-obsessed mothers are at risk for developing unhealthy weight concerns that can turn into eating disorders. So tell your morn she looks great, and remind her to take your compliments to heart. It's for your own good--and hers.

This article was reviewed for accuracy by Cynthia Sass, R.D., L.D./N., spokesperson for the American Dietetic Association.