Planning and Timing: Weight Loss Keys

Dietary courses seem to be a dime a dozen these days, but addiction counselor Gillian Riley has come up with a twist -- focusing not on how much you weigh but on the amount you eat.

There is a subtle but distinct psychological difference, Riley says. She originated the five-week course "Eating Less: Taking Control of Overeating." "Being overweight is the effect," she says, but "overeating is the cause" -- and her approach involves "Time and Plan."

"Whenever you finish eating a meal or a snack, set a Time for yourself without eating anything else," she says. "When the Time comes, you don't have to eat -- you can choose to set another Time. Using this tool, you will be able to gain a real sense of control over your eating."

"With Plan," Ms Riley says, "you decide what you intend to eat at a meal just before you start eating -- you decide how many portions, how many courses and how many second helpings you will have." When you reach the inevitable point where both Time and Plan are tested, you "have a chance to open a door and walk through. You'll be stepping out of your comfort zone, but you will gain real control of your addiction."