So you've committed to a weight loss plan, maybe Atkins, South Beach, The Zone, or just the tried and true "eat fewer calories than you burn" approach, but you're getting a little bored. Sure, you understand that there have to be rules and guidelines. But where is the fun? Where are the rewards? Where are the handy little tips and tricks that help you not only stick to your program, but get excited about it all over again? What you need, says diet guru Susie Galvez, is some real, common sense, put-it-all-in perspective straight talk. What you need is wisdom.

"People forget what food is and what it is not," asserts Galvez, author of Weight Loss Wisdom: 365 Successful Dieting Tips. "Food is fuel for living. It's meant to be savored. It's not meant to be obsessed over, endlessly discussed, and counted like the coins in Scrooge's basement. It's true that there's no 'free lunch' in weight loss. But you can choose wisely and truly enjoy the lunch you pay for. The enjoyment factor is what will help you stay the course, and that's what I focus on in my book."

If her comments on the psychology of weight loss have the ring of truth, perhaps it's because Galvez has firsthand experience: She lost more than 100 pounds by following the advice laid out in her new book. And if that's not enough credibility, consider the fact that she is a former director of training for a national weight loss company.

Here Are Some Of Her Top Tips:

Palm Reader: The size of your palm is a good measure of what a portion size should look like for most meats, vegetables, starchy foods, and fruit. Of course, in the candy family, it's thumbs up—use your thumb as a guide for a serving size.

Left Versus Right: If you're trying to be more conscious of your snacking habits and the amount you're eating, remember this trick. Eat with your non-dominant hand. If you are right-handed, use your left to dig into the popcorn. Left-handed? Use the right hand to retrieve chips from the bag. You may find that you eat less and become more aware of what you do eat.

Two Will Do: When bread is included in a meal, keep the serving to two ounces. Each slice of bread is about one ounce, and a dinner roll averages two ounces. Half a bagel is between one and one-half to two ounces. Include this "stuff of life" in your daily plans, but don't overindulge.

Club 200: A healthy snack or mini-meal replacement consists of 200 calories. In a pinch, do you know what low-calorie food you could grab on the go? If so, good for you. If not, right here and now, pre-plan some 200-calorie selections.

Suggestions: A meal-replacement bar or shake; a boiled egg and slice of toast; a piece of fruit and a serving of yogurt or cottage cheese; or perhaps a garden salad.

Do the Math: Walking slowly burns an average of five calories a minute. Pick up the pace to more brisk treks and step up the calories burned to ten per minute. Let's see, 30 minutes at a quick pace equals 300 calories burned. Hmmm, times five days a week, times 52 weeks a year, equals 78,000 calories, divided by 3,500 (the number of burned calories needed to lose one pound), equals 1.85 pounds a month and 22.29 pounds per year. Totals tell.

Count on Carbs: Carbohydrates, while given poor press in recent years, are still the best way to get the most nutrients without the fat. Whole-wheat pasta, brown rice, and sweet potatoes are all good for any weight-loss plan, provided they are accounted for and eaten in proper portions. Additionally, since such foods are palate-pleasers, you will feel satisfied, not deprived.

Get Over It: If you have over-indulged, take the fast track back to weight loss. The sooner you get back on track, the easier it will be to get over the setback. Remember, it's over, so get over it.

Freeze Frame: When travel plans keep you gone too long to have fresh food waiting for your return, freeze it. Have plenty of good-for-you foods in the freezer, especially for the first one or two days after your trip, when you can shop for fresh.

Fat Versus Slim: List the top five reasons why you don't want to be fat. Then jot down your top five answers to why slim is better. See them in black and white. Keep your lists where you can see them daily.

Get Thee Behind Me: Diet devils on the loose! The more progress you make toward being thin, the more diet devils you will attract. Diet devils are well-meaning friends and acquaintances who tell you constantly how great you already look or how skinny you are getting. Although it is very flattering, don't let it tempt you to stray from your weight-loss program. Remember your own goals and repeat after me, "Nothing tastes as good as being thin feels."

Danger Advantage: If a certain time of the day is deadly for your diet, why not schedule that time for exercise? By having a plan, you gain control. Plus, at the end of the exercise session, you feel empowered and energized.

Popeye Was Right: Spinach is packed with high levels of antioxidants that help to keep your mind sharp. How about adding some fresh spinach to an omelet or a pasta dish as a slimming, but healthy treat?

Live It Up Some: If a chocolate drop or a small cookie makes you feel happy, so be it. Allow yourself a small daily treat—look forward to it and enjoy it. Just remember that too many treats will lead you back to the beginning.

Pizzazz With The Punch: Gourmet jellybeans are a delicious way to get an exotic taste for practically nothing. If you just have to have the taste of cheesecake, praline, or brownies, there's a jellybean somewhere with your name on it. You'll need only a couple to send your taste buds soaring and to satisfy your craving without a speck of guilt.

Seize The Seeds: Seeds are loaded with nutrients and fiber. Sprinkle some sesame or sunflower seeds over salads and vegetables to instantly add extra goodness and extra flavor to your meal.

Ice Cold: You burn up to 100 extra calories by drinking ice water as opposed to water at room temperature. Your metabolism will be revved up in order to warm the water so that the body is able to use it. Now that's really cool.

Sleeping Beauty: Sleep, and plenty of it, is a necessary tool for dieting success. When you don't get enough sleep, your tired body compensates by storing or craving fat. This means that you will probably lose the will power battle and be tempted by fatty foods. To lose more, sleep more.

Push Ups: Pushing or rolling up your sleeves is slimming to the torso. The area between the elbow and waist creates a visual impact of thinness.

Move the Mood: Studies show that exercising for as little as 20 minutes can help to raise your mood by 25 percent. To feel better both physically and mentally, get moving.

Kick It Up a Notch: Raising the intensity of an exercise by a few notches on the treadmill, pedaling one mile farther on the bike, or walking just a bit faster will increase your body's metabolic rate by 10 percent. Try it and see for yourself.

Walking Papers: Studies show that people who start a simple walking program tend to stick with it. The fall out rate for other exercise programs is double that of walking. Start walking and make it a habit.

Feel Like A Kid Again: Hula-hooping is a terrific workout. Even by doing it just 10 minutes a day, abs will become stronger and leaner, and hips will get firmer—all the while, you will be smiling.

Toss It Up: Instead of greasy croutons, why not crumble a garlic-flavored ricecake on top of your salad? Crunchy flavor without the guilt.

Spread It Out: Add strawberries, blueberries, blackberries, or other favorite fruits to a little low-fat yogurt. Mix well. This flavorful spread is excellent on English muffins or bagels.

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