Eat Up to Slim Down

If you're trying to lose weight, for heaven's sake don't starve.

Instead, change what -- not how much -- you eat, so you walk away from a meal feeling full, not frustrated.

Instead of a big bowl of spicy chili, have an equally big bowl of zesty gazpacho; instead of a wedge of berry pie, have a whole pint of juicy strawberries.

In other words, cut calories and fat, not portions. It works, say scientists.

Recent research shows that eating fresher, lighter foods while leaving portion size unchanged is a good way to lose weight.

This means eating foods that have a lot of water: melon, tomatoes, cucumbers, greens, carrots, grapes, oranges, jicama, radishes -- almost any veggies you eat raw, and most fruits, as well as nonfat milk and broth-based soups.

In the study, participants reported feeling satisfied after eating large portions of low-cal foods.

On the other hand, when portions of high-calorie foods were reduced in an effort to lose weight, participants noted feelings of deprivation and hunger.