Dr. Ian K. Smith's Diet Tips

Ian Smith/Mike Smedley

If you've ever tried to lose weight, you know that sticking with a diet can be hard. AOL Health caught up with Ian K. Smith, M.D., diet expert on VH1's "Celebrity Fit Club" and author of the "New York Times" bestseller "Fat Smash Diet," for his tips on how to finally get the weight-loss results you want.


AOL Health: You say that losing weight is 20 percent physical and 80 percent mental. How can people train their brains to prepare for a successful diet?

Dr. Ian K. Smith: The first several chapters of my new book, "The 4 Day Diet," address the mental aspect of dieting. Your mind must be in the right place in order for your body to follow. Regardless of how good the diet you follow is, or how well-intentioned you are, if you're not mentally prepared for the journey, then you ultimately will not find success. You have to start visualizing yourself as a thinner person and as someone who is working hard to bring about lasting change to their life. Being honest about where you currently are is the starting point. Know your weight and BMI, but also think about what behaviors or circumstances have led you to becoming overweight. I also recommend creating five affirmations that you will repeat daily such as, "I can bring change to my life, because I'm strong and I need it badly."


AOL Health: You mentioned your new book. Can you tell us a little about the plan?

Dr. Ian K. Smith: The philosophy behind the "The 4 Day Diet" is simple. One of the most common reasons why people fail on diet programs is that they get bored with the food. Eating the same food all the time-even if it's food you like-can become monotonous, and eventually you're tempted to eat foods that are not on your program. With the "4 Day Diet" that never happens, because every four days you change what you're eating. The diet is based on a revolutionary new way of eating called Modular Eating in which you break the diet down into seven different modules that last four days each. What's also helpful is that once you do the first two modules, you can decide the order in which you do the rest of them. And when you complete the modules, you simply go back and do them in any order that you prefer until you have hit your weight-loss goal.


AOL Health: What are some other common reasons people fail on their diets?

Dr. Ian K. Smith: There are three. The first is starting diet at the wrong time in your life. If you're dealing with serious stress, such as relationship problems, medical issues or work-related difficulties, you won't be able to focus on a new program that requires a commitment and change of lifestyle. The second is setting unrealistic goals. People don't gain all of their excess weight in a couple of months -- most likely it's been over a few years -- yet they want to lose years worth of weight gain in a short time. And when they don't reach their ambitious target they get frustrated and throw the program away. Lastly, is choosing quick-fix programs, rather than the lifestyle changes that will lead to permanent weight loss.


AOL Health: Once someone has decided they're mentally ready to start a diet and are committed to a long-term goal, what are the top five weight-loss tips you'd give them?

Dr. Ian K. Smith:

Cut your portions in half. When you go out to a restaurant, the first thing you should do is divide the food in half and ask for it to be boxed up so you can take it home.

Add color to your diet. Avoid the white rice, pasta, potatoes and bread. Instead, choose brown rice, whole-wheat pasta, sweet potatoes and whole-grain bread. And don't forget the colorful fruits and vegetables.

Control your food environment. Keeping healthy snacks, like carrots, yogurt and almonds, on hand is the best way to prevent hunger between meals and stop you from reaching for a bag of chips or candy bar.

Eat four small meals a day. This will keep your hormone levels from spiking and prevent the excessive hunger between meals that often leads to binging on high-calorie foods.

Eat like a king for breakfast, a prince for lunch and a pauper for dinner. Eating your heavier meals earlier in the day will give you more time to burn off the calories the rest of the day.


AOL Health: Almost two years ago you launched a national weight-loss initiative called the 50 Million Pound Challenge. What inspired you to create it?

Dr. Ian K. Smith: I had done several seasons as the diet/medical expert on "Celebrity Fit Club" and I had written the very popular "Fat Smash Diet," and I got so many e-mails from fans of the show and the diet saying they were inspired, or that they had followed the program and it had turned their life around. Reading those success stories encouraged me to get off the sidelines and really do something about helping people lose weight. The 50 Million Pound Challenge was my vision and plan for confronting obesity head on.


AOL Health: What do you hope people participating in the challenge will accomplish?

Dr. Ian K. Smith: I hope they'll feel empowered to change their lives and learn that their health and weight destiny can largely be in their control by making simple lifestyle changes. I want people to be optimistic about their ability to lose weight and come to the realization that they truly can win the battle of the bulge through healthy and safe measures, rather than falling prey to these quick-fix gimmicks.


AOL Health: How is the Challenge going so far?

Dr. Ian K. Smith: Great! The Challenge is literally changing and saving people's lives. More than 860,000 people have registered and we've lost a collective 3.2 million pounds.


AOL Health: Where can people sign up?

Dr. Ian K. Smith: The Challenge is open to anyone 18 years or older and it's completely free. To sign up, go to The 50 Million Pound Challenge website.