Cindy's joy was contagious; In the three months we worked with her, we had never seen her so happy.
After 25 years of miserable dieting, the 45-year-old had finally lost the stubborn 20 kilos that put her in the 'overweight' category.
And she did it in three months-without dieting, pounding the treadmill, or even thinking much about her diet.
Cindy is one of hundreds of clients we have helped transform their lives over the years with our no-nonsense weight loss plans.
As registered dietitians who have worked in the wellness world for over 20 years, we've seen every diet trend come and go.
From cutting out sugar, to living with only raw meat, to going old-fashioned carb-free, the results are always the same. They work for a few weeks, and then clients pile the weight back on - and then some.
Our experience has led us to the conclusion that the most effective methods are often the little things that are so easy to do that you hardly notice them.
And these adjustments to your daily routine will keep the pounds off for good.
We're talking about seemingly small changes, like adding salads or vegetables to your meals, and hot drinks, that will keep you feeling full for longer.
In our sparkling new column for DailyMail.com we tell you these secrets, which we have been collecting for almost 20 years in the diet and fitness world.
Importantly, our hacks and tweaks are only intended for people who are overweight and want to do something about it - or who want to shed pounds for health reasons.
Always consult your doctor before changing your diet; everyone is different and our advice may not be relevant to your personal circumstances.
But since about 40 percent of Americans fall into the obese category, there will be millions who will benefit greatly from our insider knowledge.
To get started, here are five simple hacks that will take minutes but leave you feeling full for hours, eliminating the temptation to reach for the junk.
SOME SNACKS ARE FINE...BUT MAKE SURE THEY ARE FROZEN
There is no point in telling a customer to throw away all the snacks. Life is busy and not always organized, which means that while it's not ideal, it's common to accidentally go a long time between meals and become overwhelmed by hunger pangs.
But the snack you choose is important. For example, fruits, vegetables, nuts, chickpeas and certain cereal bars made with oats are high in fiber, which takes longer to digest, making these foods more satiating.
You could add some low-fat yogurt for protein, which would provide a boost of protein, increasing fullness even further.
But if you find yourself craving sweet things after dinner, don't feel guilty; we are biologically programmed.
It's all due to a phenomenon known as sensory-specific satiety.
This is the time when your taste buds get bored, causing you to lose your appetite for savory dishes after a while.
But if you start eating foods that taste and feel completely different in your mouth, you'll notice your taste buds perk up - and you'll be able to eat more.
But here's a handy trick to avoid eating too many sugary snacks: keep them in the freezer.
When a treat is frozen, it slows the rate at which you eat it, making you more likely to notice signals of fullness sent from your stomach to your brain.
Think about it this way: You can't bite into a chocolate bar that's been in the freezer unless you want to break a tooth.
SLOVE FIZZY FRESH... HAVE HOT DRINKS WITH YOUR MEAL INSTEAD
Playing with the temperature of food is a useful trick that can help curb big appetites.
Some of our overweight customers, who often return for multiple servings, benefit from a warm tea just before starting their meal as this helps reduce insatiable hunger.
There are some small studies suggesting that certain teas - such as green, black and oolong - may reduce 'stress eating', due to the presence of the amino acid L-theanine.
When L-theanine crosses the blood-brain barrier, it produces a feeling of calm and alertness. Many of us tend to overeat when we feel anxious, so suppressing those feelings can help you avoid this.
Therefore, starting your meals with a drink rich in L-theanine can help you limit your portions.
Hot drinks like lemon water and tea also help give your digestive system a head start by helping the stomach absorb nutrients.
'GRAZING' IS FINE... BUT MAKE SURE THERE 'LABOR INTENSIVE' VEGETABLES ARE READY
If you work from home, chances are you're scrambling around the kitchen looking for easy food for a quick snack.
The most popular choices are easily accessible, tasty goods, such as chips, pretzels and candy. But try something that doesn't go from hand to lips so easily.
This could be peeling an orange, chewing raw vegetables like broccoli, or nuts with shells like pistachios.
The goal is not to make eating more difficult. Instead, it's intended to slow down your eating and prevent you from absent-mindedly eating an entire bag of chips.
If you have to take the time to peel something or crack open a shell, this will slow you down and give you time to notice if you feel full.
The standard American diet is full of bland foods like fries, mashed potatoes, pasta, and cereal, which require you to chew quickly, making us more likely to keep eating until our stomach finally catches up and tells us otherwise.
For example, one study looked at 30 healthy women who ate their food at different rates. The researchers found that women who ate more slowly consumed significantly less food while still feeling full than those who ate faster.
Crunchy vegetables in particular are also packed with fiber, which our body needs to keep our digestive system running smoothly and regulate sugars. These foods are digested more slowly, meaning they cause a gradual rise in blood sugar levels and keep us full longer.
CHOOSE A SMALLER PLATE...AND MAKE IT BLUE
Research shows that you're not just imagining it: the signs have gotten bigger.
In fact, recent research has shown that the average size of a sign has increased by almost 23 percent since 1900.
While that may not seem like much, larger plates can lead to overeating because people tend to fill their plates and eat most of what is on them.
However, just because the dishes are getting bigger doesn't mean you have to use them. A smaller plate or bowl, such as a salad plate, is a good alternative.
This basically works by tricking your brain into thinking you are eating the same portion size as you would on a larger plate. It's a phenomenon called the Delboeuf illusion, or thinking that the same portion size is larger on a smaller surface area than on a larger surface area.
For example, a study from Georgia Tech found that when students were asked to serve the same amount of soup in one small plate and one large plate, they put more soup in the larger plate.
Bonus points if your sign is blue. A study in the journal Appetite found that people who used a blue plate ate less food than those who consumed it from a white or red plate.
Researchers think this is because blue is not associated with the colors of desirable foods and does not stimulate appetite.
However, restaurants have been shown to emphasize colors like red and yellow to stimulate feelings of happiness and excitement, which makes us eat more.
