Diet Study Lab Rat Reveals Key to Long Term Weight Loss

In 2007, a 230-pound Boston Globe writer named Michael Saunders enrolled in a two-year study on the effect of calorie restriction on aging, run
by the Energy Metabolism Laboratory at the Tufts University Human
Nutrition Research Center on Aging. By the end of 2008, he had dropped to 200 pounds, and was hoping to make another 15 pounds of body weight disappear in 2009. In this short but enlightening (no pun intended) piece in the Globe, Saunders claims that his personal study of the Tufts study has revealed the absolute fail-safe key to long-term, sustainable weight loss: Eat good food but not much of it.
Specifically, Saunders writes, this is the holy grail:
Master "volumetrics," the oncept of
replacing calorie-dense foods like meat, fats, and alcohol with foods
that have more bulk but fewer calories.
Eat slowly.
Reduce portions but add flavor.
Redirect cravings from calorie-dense foods to lighter ones.
Track everything that goes in your mouth.
Read more about Saunders' lessons in the Boston Globe.