If you're worried about packing on the pounds this holiday season, here's something to chew on: A new study revealed that simply slowing down during meal time can help you lose weight.

Researchers studied appetite-regulating hormones in a test group where each person was given the same thing to eat, 10 ounces of ice cream. One group was told to eat the entire bowl within five minutes; the other within 30 minutes. After reviewing participants' hormone levels before, during and after their meal, researchers concluded that eating too fast blocked the release of hormones that make you feel full. In short, the ones who ate within five minutes still wanted more ice cream when they were done, while the others didn't.

"Most of us have heard that eating fast can lead to food overconsumption and obesity, and in fact some observational studies have supported this notion," said study researcher, Alexander Kokkinos, MD, PhD, from Laiko General Hospital in Athens, Greece in a news release. "Our study provides a possible explanation for the relationship between speed eating and overeating by showing that the rate at which someone eats may impact the release of gut hormones that signal the brain to stop eating."

Photo: Michelle May, M.D.

The trademarks of yo-yo dieting -- overeating, followed by deprivation in guilty repentance -- may seem like something a doctor would have the self-control and training to be above, but Michelle May, M.D., former yo-yo dieter and author of the new book "Eat What You Love, Love What You Eat," explains that "health care professionals are people too," and that the restrictions of diets -- not the dieters -- are to blame for failed weight-loss plans.

The reason? In her book, she explains that the very basics of dieting -- the counting, planning and constant need to think and plan your eating based off of someone else's rules (often "before you're even out of bed!") is tiring. So much so, that any good aspect of the diet is essentially canceled out by the end result: "This constant effort and vigilance may wear you out and cause you to return to overeating to escape." Once Dr. May ditched diets, and adopted long-term successful strategies she describes below, the weight came off.

That's Fit: What do you think was most effective in helping you achieve a healthy weight?

Dr. Michelle May: I had to pay attention not just to what and how much I was eating, but why I was eating in the first place. I didn't have any deep, dark emotional issues, but I had certainly learned to comfort and entertain myself with food. Even when I was on a diet and following the rules about what to eat, I was still eating when I was bored, stressed or tired. When I felt too deprived of the foods I loved, I'd go off my diet. Nothing had fundamentally changed about my relationship with food so I just went back to overeating my favorites. This is what I called my eat-repent-repeat cycle.

I've since worked with thousands of people who are doing exactly the same thing, and the reason is that with yo-yo [dieting you don't] have any middle ground -- you are either on your diet or off. I kicked yo-yo dieting by changing the paradigm completely from a yo-yo to a pendulum. There is still the possibility of extremes but as you give overeating and dieting less of your energy, the pendulum settles into a smaller arc in the middle where you have the flexibility and the mindfulness to nourish your mind, body, heart and soul.

Everyone falls off the healthy-eating wagon from time to time. And that's OK. Life happens -- and so does chocolate cake. But when unhealthy eating becomes less of an occasional slip and more of a habit, it's time to take action. The good news is, even the worst eating patterns aren't hard habits to break:

• Late-night eating. Technically speaking, a calorie is a calorie is a calorie no matter when you eat it. But, more often than not, late-night snacking isn't really about hunger. Instead, it's just a habit to reach for the chips when your favorite show is on. If this sounds familiar, try eating dinner a half-hour later than usual. Also, go for a walk before or after dinner to help control your appetite. Then, during your down time, keep your hands busy working on a craft or doing a crossword. If you're feeling snacky, just wait out the craving for a while and see if you're still feeling hungry.
  
• Sweet tooth. Is your sweet tooth out of control? There's nothing wrong with having a small treat from time to time, but for many people, one small treat leads to a craving for a second treat (or third, or fourth). You can end up with a lot of calories and very few nutrients. When you've got a sugar craving, try soothing it with a sweet -- but healthful -- replacement such as dried fruit or some homemade trail mix. Check out Bethany's "Walking the Walk" to see how she nipped her sugar habit in the bud.

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Interested in slimming down a few pounds? Yeah, I know the feeling. I also know that although you might feel like you've tried everything, there are probably a few common-sense tactics that you haven't used that can make a big difference. Over at Shape magazine, they're talking about the Five Smarter Ways to Lose Weight. Have you tried ...

• Eating until you're 80 percent full, instead of 120 percent full and ready to burst?
• Pausing for half a minute before you chow down that snack? 30 seconds is all it takes to gain a lot of perspective.
  
• Writing down your feelings when you give in to cravings? Pinpointing the times when you're susceptible to emotional eating binges can do a lot to calm them.
  
• Eating without distractions? Eating in front of the blaring TV can lead to over-eating. So stop it.
• Buying better foods? The best way to ensure that you're eating well is by keeping lots of healthy foods on hand ... and keeping the junk out of your pantry.
  

So what are you waiting for?

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I think we've all heard the diet advice "everything in moderation." It makes sense, but it's not without its flaws.

For one, what is moderate? A single scoop of ice cream, or a single bowl of ice cream? One small cheeseburger or the super-double deluxe? The word moderate is vague and, for those who are at odds with their love of food, it can create problems. Sure, you can follow the serving sizes but, let's face it, the serving sizes on our favorite treats are often pretty puny.

Another caveat with the advice is that it's easier to follow with some foods than it is with others. Take the latest post on Glamour's Margarita Shapes Up blog, for example. The author was doing fine with a moderate serving of oatmeal each morning. But when she helped herself to a serving of her favorite cereal, she soon found herself going back for seconds and then thirds. The author's solution was dump the box of cereal in the garbage.

I've struggled with the everything in moderation mantra, too. However, I don't think deprivation is the key to sustainable weight loss. To attain a healthy weight -- and, more importantly, maintain it -- you have to learn to choose nutritious foods, keep portion sizes in control, and save treats for rare occasions.

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When there's a big event looming on the horizon, one where you have to don a tight-ish dress and look your absolute best, you might think that fasting is a good way to drop a few in time for the big day. OK, I could never do this -- not eat anything at all for a day or more -- but you might consider fasting. Would you? Could you? More importantly, should you?

According to leading researchers, fasting is not only healthy, it's good for you. Mark P. Mattson of the National Institute on Aging, says, "In normal health subjects, moderate fasting -- maybe one day a week or cutting back on calories a couple of days a week -- will have health benefits for most anybody." OK, so that's good to know, but one has to consider the logistics of fasting -- in other words, can you do it? As Ruth Frechman, a registered dietitian, points out, "you're hungry, fatigued, irritable. Fasting is not very comfortable. People try to cut back one day and the next day they're starving and they overeat."

Do you fast? Why? How? Please share.

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We've all spent time in a darkened kitchen staring into the fridge. For most of us, snacking late at night is less about hunger and more about boredom or habit.

But, for some, eating late at night is a problem. Believe it or not, there's actually a syndrome for out-of-control late-night eating. Then again, there's a syndrome for just about everything. It's appropriately called night eating syndrome (NES). For those who battle the issue, it's no laughing matter.

NES affects both people who are obese and those at a normal weight. A hormone is the suspected culprit behind this syndrome that affects four million Americans. If you just have nighttime munchies, then you likely don't have NES. If, however, you consume at least 35 percent of your calories late at night and it's becoming an issue for you, talk to your doctor.

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I've always been envious of those people who have a hard time eating when they're nervous. I have the opposite problem -- I want to stuff everything I see down my throat. And then, because I don't do that, I'm crabby. I'm not a lot of fun when I'm nervous.

Kate Winslet, on the other hand, sounds like an absolutely delightful nervous wreck (but, then again, when is she ever not a complete delight?). She admits that she's more nervous this awards season than ever before (she's nominated for two different films, The Reader and Revolutionary Road), and she has a surprising way of dealing with the butterflies.

She told People magazine that she's "not exercising at all, and I'm eating whatever I like." Including lobster macaroni and cheese. And she still looks like that? I'm willing to bet that this phase is a very short one, and she'll be right back to her healthy habit of "everything in moderation" shortly. She might not think she has an impressive body, but the rest of the world does, and I don't see her letting it go anytime soon.

Watch the full red carpet interview here, or click on the badge below for motivation.

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Isn't it amazing how chefs make the cutting and chopping process seem so pretty and perfect? I have often wished I had those skills, but now I do ... cause I watched this video. Tune in and let Wellness Chef Laurie Erickson show you how to do it right. Amazing how simple she makes it seem.

SportsHealthExercise.org is jam packed with tons of amazing fit tips, videos and recipes.

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I can remember when the speed limit was 55. Even back then, though I drove a pokey 4-cylinder Chevette, it seemed slow. We're accustomed to doing everything fast -- driving, working, running errands; everything is a race for time.

When it comes to eating, you're better off taking your time. Not only will eating slower give your brain time to get the message that your stomach is full, it also helps you enjoy your food more.

Shape Magazine recommends counting to 10 between bites. It gives you a chance to appreciate the aroma and sight of your food. Then chew slowly and enjoy the flavor fully. When you retrain yourself to enjoy food -- instead of shoveling it down as if the first one finished wins a blue ribbon -- you won't grow bored of healthy fare.

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The secret to thin legs. How to plump up the appearance of a flat fanny. How to stay trim. What exercise does and doesn't count. Carol Burnett shared superb advice on all these topics.

I just saw the legendary funny woman last night and was fortunate enough to ask her a couple of questions. At 73 years young, she really does have a body most women would dream of at that age (including me). In fact, she's always had an amazing physique; just check out her old pics from The Carol Burnett Show!

Burnett is starring in Laughter and Reflection with Carol Burnett: A Conversation with Carol Where the Audience Asks the Questions and besides answering my questions, she answered some from the audience as well.

On the topic of how she keeps her legs so thin: "I shave off loads of excess hair each day."

-The ape woman population will benefit greatly from doing this.

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Have you been caught in the recent cold blast that's sweeping the nation? It's pretty bitter where I live, and considering I work from home, I have to make efforts to get outside and fight the doldrums. Divine Caroline has some healthful ways to beat the winter blues. Here are the top three tips:

• Exercise. When you're feeling down, you may be tempted to just plop on the couch and stare at the TV. But that's the last thing you should do. Exercise helps to energize you, release stress, and it elevates your mood.
• Eat right. Healthy eating habits can boost your mood. Include plenty of complex carbs (whole grains, fruits, vegetables) in your diet for a long-lasting energy boost; and avoid refined and processed foods, which can cause your blood sugar to spike and drop and can sap your energy.
• Step outside. I know it's cold outside, but a little daylight will do you a world of good. Bundle up and go for a short walk. Even simply opening the blinds and letting the sunlight in your living room or office can help, too.

Check out the full article on Divine Caroline for more healthful ways to beat the winter blues.

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Does Scarlett Johansson get her gorgeous curves from her love of food? We know Kristen Stewart's Twilight character has a thing for vampires -- is her real life love for food? Or how about Keira Knightley? She's always been super-thin, but maybe she finds a place to stash all of the calories. Or did the long and lean Gossip Girl, Blake Lively, confess her affection for food?

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So many things we do are by habit. When you brush your teeth in the morning, you're probably thinking more about the plans you have for the day than you are about brushing your teeth. The same goes for eating. Meals and snacks are such a day-to-day routine that -- even if you're dieting -- the act of eating can become somewhat mindless.

Being mindful of eating habits is important for all of us, but especially important when you're trying to lose weight. I just watched a Ruby rerun where she was upset after gaining weight during her vacation. She thought she had done really well with her nutrition plan. Then she sat down with her nutritionist and realized that the "protein bars" she was snacking on were really high in calories. What Ruby experienced is easy for all of us to do; we can trick ourselves into thinking we're doing great, when really we're falling short of our nutrition goals.

Oprah.com has some great tips on how to eat mindfully:

• Buy in bulk. In these tough economic times, it makes good sense to buy certain items in bulk. But be sure to measure out pretzels or other snacks; don't eat out of the bag because you might eat more than you planned.
• Eating with people. Believe it or not, the more people you dine out with, the more you're likely to eat. It has more to do with the amount of time you spend at the table. Avoid the bread basket and divide your meal in half -- one half to eat at the restaurant and the other to take home. Be sure to eat slowly and enjoy your meal.
  

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My son likes many healthful snacks. Cucumbers, cherry tomatoes, carrots, celery, almost any variety of fruit, cheese sticks and sunflower seeds are his favorites. But if given the choice between any of his favorite healthful snacks and his least favorite type of junk food, he'll pick the junk food every time.

I adopted my son when he was 10 years old, so many of his eating habits were already formed. With time and determination, he's learned to enjoy home-cooked meals (he only liked frozen foods when he first moved in) and understands a lot more about nutrition. But the junk food addiction has remained a problem.

I've tried instituting other rules, such as having healthful "anytime foods" that he can snack on whenever he likes and in any quantity he desires. The treat foods were left for desserts and small treats each day. It's a good idea in theory, but it led to my son trying to sneak those foods up to his room. When they became hands-off foods, they were more desirable than ever.