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roup meetings with dietitians, participants learn skills to keep portions in check. The leaders also encourage participants to wear pedometers and track how many steps they walk daily (in addition to other exercise). This motivates dieters to incorporate more activity, even if it's small changes like taking the stairs instead of the elevator. Leaders also teach participants to replace self-defeating thoughts ("I totally blew it by having that ice cream") with positive ones ("I ate five different veggies today!").

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Lessons learned:
Patrol your portions. Learn how to eyeball the right serving sizes. For example, half a baseball is equivalent to a serving of pasta, a checkbook is 3 ounces of fish, and a CD is an ideal waffle.
Find out your true calorie needs. One diet does not fit all. Visit prevention.com/caloriecounter for an estimate of how many calories you should be eating each day, tailored to your weight, height, and activity level.
Buddy up! Partner with a friend or co-worker who's also trying to lose weight to exchange motivation—and treat yourself with the same kindness and empathy you offer that person. Face-to-face contact isn't a requirement. Visit prevention.com/weightlossforum to connect with others online.
Be a pedometer pro. This small gadget sits on your waistband and clocks how many steps you take. Aim for 10,000 daily.
Real-life results:
Lupe Reyther, 34
Denver
Pounds lost: 42
Height: 5 feet 4 inches
Weight now: 140 pounds
"I used to eat lots of fast food and think little of it even though I was overweight. Reality hit when my 7-year-old daughter wanted me to take her on a hike. It killed me to say no, but I could hardly climb a staircase, let alone a mountain. I was too young to be so unhealthy—something had to change.
"When Colorado Weigh started a program at my office, I teamed up with several colleagues, and we all tackled weight loss together. I quickly began losing 1 to 2 pounds each week. I started preportioning snack foods because I tend to overeat them; I could put away a whole bag of Goldfish crackers in a sitting.
"I wore a pedometer and scheduled breaks in my day to walk. When it was impossible to go outside, I'd use exercise bands while I helped my daughter with her homework. When it got tough, I remembered that being healthy enough to see her grow up is worth every bit of effort!"
University of Vermont: Vtrim, Burlington, Vt.
Weight-loss philosophy: No weight loss goals necessary
A diet program that requires you to give up the drive to lose weight seems contradictory. But according to the researchers who created Vtrim, it's better to make health your goal; then—one at a time—adjust the habits that stand in your way. Their holistic approach focuses on wellness. For example, "I'm going to exercise four days a week" replaces the desire to be a size 6. Pounds come off as a side effect. All Vtrim participants write in a food journal to keep track of every morsel of food they eat, from morning coffee to supermarket samples to bites off their children's plates. At the end of each week, the participants meet with nutrition specialists to look for patterns in their diets and identify simple ways to cut calories.
According to studies published in the journals Obesity and Annals of Behavioral Medicine, Vtrim participants can expect to lose about 20 pounds after 6 months. A year later, they'll have kept off two-thirds of the weight they lost.
Lessons learned:
Identify your weak spot. Does a spoonful of ice cream always turn into a pint? Allow yourself one serving—go out for a small cone, or buy a portion-controlled treat at the grocery store. The next time you're faced with a pint, it should be easier to moderate how much you're eating.
Set nonweight goals. Aim to exercise every other day, take the stairs, or eat 5 cups of produce daily.
Review your diet each week. Keeping track of your diet can help you lose twice as much weight, found a recent study in the American Journal of Preventive Medicine. Jot down everything you eat for a week, look for simple ways to shave calories (like switching from full-fat to low-fat yogurt), and incorporate those changes the next week. For calorie cutting ideas, visit prevention.com/100calories.
Real-life results:
Nancy Rabinowitz, 56
Burlington, Vt.
Pounds lost: 42
Height: 5 feet 8 1/2 inches
Weight now: 145 pounds
"I was at a healthy weight for most of my life. Then, when I turned 46, I got married. I was so happy—but that contentment turned into complacency as I started eating more, exercising less, and generally not taking care of myself. Fifty-four pounds later, running errands was a challenge. My asthma got worse, and I had no energy. Then reality hit: a pair of size 16 jeans that no longer fit.
"Everything changed when I started Vtrim. A goal of mine was to give up added sugar for 4 months, which meant no sweets—my trigger foods. Eventually, I incorporated them into my diet again and had far less of an urge to overeat.
"Journaling helped keep me honest. If I wanted a steak, fine; I just had to write it down and not overdo other foods. It also allowed me to view my diet as a whole and see that I didn't blow it if I ate a piece of pie! My favorite part is that the journals serve as a record of how far I've come."

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Winter Wonderlands: 10 Towns that Make Ice Nice

Step away from the snow shovel. Put down the ice scraper. Winter can actually be fun, people, not a season-long suffer-fest of cold and complaining. So we've compiled a list of some of North America's best cities and towns where "snow" isn't a four-letter word.
Quebec City, QuebecPerhaps no city in North America loves winter more than Quebec City. And it should: temps here can plummet to minus 35 degrees Fahrenheit in January. All the better for making sure the Ice Hotel, a modern-day igloo open until March 29, doesn't melt. The world's largest winter carnival or Le Carnaval heats up Quebec City from Jan. 30 to Feb. 15. Think frozen canoe races, snow-sculpture contests, dogsled racing, night parades and tipples of caribou (brandy, vodka, sherry and port) to keep the grown-ups warm. Most people would need a whole lot of caribou to try out Quebec City's new winter pastime of "crashed ice" in which four-person teams fly down an icy chute. On skates. On Jan. 24, women will compete for the first time in the event.
MSN Travel Guide for Quebec City
Aspen, Colo.True, the glittery image of Aspen doesn't exactly fit with an economy in the muck. But one of the best ways to vent 401(k) angst is to hit the ski slopes, and Aspen has four different mountains from which to choose: Snowmass, Aspen Highlands, Aspen Mountain and Buttermilk. Plus, when the X Games steamroll through here Jan. 22-25 -- displaying acrobatic feats on skis, snowboards and snowmobiles -- the town will make even the fussiest of Florida snowbirds love winter. Off-mountain, Aspenites celebrate the snow-season with the January Wintersköl festival of art, soup-contests and dog fashion-shows; the Aspen Music Festival, meanwhile, regularly showcases top performers. Finally, the recession makes it more likely to get a deal (or at least a room) at such legendary ski lodges as The Little Nell and The St. Regis Aspen.

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