Overnight Weight Loss

Users who want their mobile phones extremely slim and handy will never go wrong with the Nokia 6500 Classic's 9.5-millimeter measurement in terms of depth, and 94 grams in weight. User reviews enthuse of the Nokia 6500 Classic's remarkable lightweight feature in its 3G capability.

The Nokia 6500 Classic allows users to view their video footages and photos on its high-colour, high-resolution 5.8-millimeter screen that is capable of displaying 16.7 million colours.

A fairly interesting feature of the Nokia 6500 Classic phone is its scratch-proof screen, which spares the user from worrying too much about unnecessary scratches. Its keypad is tactile, with buttons that that been enhanced for easier use.

A built-in user guide in the Nokia 6500 Classic handset makes unfamiliar users learn more of the phone's features right from the mobile phone itself. Other standard features include a micro USB cable for data transfer purposes, a headset and a charger. The battery allows talk time of about three and a half hours, and standby time of 216 hours at the most.

The Nokia 6500 Classic has a 2-megapixel camera found on the handset's reverse side. It allows users to take active video footages or still photos from the phone. Capturing images that are in dark or dull settings will not be a problem with the Nokia 6500 Classic's camera. The camera also has settings and modes that users may adjust according to their preferences.

Nokia 6500 Classic users will enjoy the phone's other imaging features. Recording, playing back & streaming videos is a breeze with the phone's capability to allow 3GP and H263 formats supports 3GPP & H263 video streaming formats. Users have to option to store these footages of video or still pictures on the 6500 Classic's one-Gigabyte built-in memory, or forward the files to other phones or similar devices using its connectivity options or simply through multimedia messaging. Its huge phone memory is also ideal for storing, among other things, messages and music or audio files.

Those who are looking for mobile phones with versatile built-in music player will be pleased with the Nokia 6500 Classic, which compatibility and support on all popular audio and music formats is a top feature. Moreover, transferring of music files from computers, laptop and music player systems is easy with the Nokia 6500 Classic.

The Nokia 6300 is a stylish compact device with a 240 x 320 pixel active TFT 16.7 million color display, integrated 2 Mega pixel digital camera and 3GPP video player/recorder, MicroSD card support, Bluetooth and MIDP Java 2.0 with additional Java APIs.

The Nokia 6300 also features Macromedia Flash Lite 2.0 for interactive user experiences with video, audio and graphics.

The clean lines and recessed buttons of the Nokia 6300 are highlighted by a stainless steel frame that adds both design interest and strength. In addition to its organic curves and appealing design, the 6300 offers a robust range of easy-to-use features, including a 2.0-megapixel camera with zoom, expandable memory, built-in MP3 player and FM radio.

Everything is displayed on a crisp, detailed screen which brings applications like an Opera Mini Browser or games like Sudoku and Snakes III to life. Weighing a mere 91 grams and measuring less than 13.1 mm thin, the Nokia 6300 is constructed of quality materials and offers a modern suite of features for today's consumer.

Key Features of the Nokia 6300

• Compact modern design featuring sophisticated stainless-steel covers, glossy black finish, and rounded edges
• Catch and keep those treasured moments with the 2 megapixel camera with 8x digital zoom
• Get entertainment when you want it with the music player, FM stereo radio, and video player
• See more at a glance with the 240 x 320 resolution screen with up to 16 million true colors
• Access your email on the go and send messages with attachments
• Store music, videos, and photos with up to 2GB expandable memory
• Have fun recording and playing those moments you want to see again and again
• Take your tunes on the move with the integrated MP3 player
• Built-in Stereo FM Radio to listen to all your favourite radio shows wherever you are
• EDGE technology for hi-speed web browsing and download

The Nokia 6290 smart phone, has been designed as a flip phone. With support for opening and reading documents such as Word, Excel and PowerPoint whilst also having software for email and internet browsing.
Along with Bluetooth technology, the Nokia 6290 phone offers a strong feature set including a 2.0 mega pixel digital camera with dedicated camera key, Nokia Xpress audio messaging for sending audio clips with just the touch of a few buttons and dual color screens with support for animated wallpapers and screensavers.
Synchronizable contact and calendar information, voice dialing and recording and a built-in handsfree speakerphone make the Nokia 6290 phones a perfect productivity companion, while an integrated FM radio and downloadable content support including MIDI and MP3 ring tones, themes and games satisfy the need for fun.
Using the Bluetooth connection on your 6290 you will be able to send and receive files between your computer or other Bluetooth phones. Or why not make wireless phone calls on your 6290 using the Bluetooth and a compatible Bluetooth hands free kit.

Specification:

• 2 Megapixel Camera
• 4 x Digital Zoom
• Integrated Flash
• Viewfinder
• Video Recorder
• Video Player
• Video Streaming (3GPP)
• Real Time Video Sharing
• Video Calling
• Second Camera (CIF+)
• Wallpapers
• Screensavers
• Music Player (MP3, MP4 & eAAC+)
• FM Stereo Radio
• Visual Radio
• 3D Stereo Speakers
• Ringtones (MP3, ACC, True Tones & MIDI)
• Polyphonic Ringtones (64 Voices)
• Nokia Headset
• Bluetooth®
• USB
• Infra Red
• 3G
• EDGE
• SyncML

Technical specifications:

• Key features:
  • Take high quality pictures with a 3.2 mega pixel camera with Carl Zeiss optics, auto focus, and 8 x digital zoom.
  • A powerful double LED flash makes indoor pictures perfect
  • Share pictures or videos with friends and family via TV-Out
  • 3G video calling helps you feel even closer to the people you care about
  • Connect directly to Flickr™ website to share your photos with all your friends.
• Imaging and video:
  • Integrated 3.2 mega pixel camera with Carl Zeiss optics, auto focus, with up to 8x digital zoom
  • Integrated double LED flash
  • Macro shot, landscape mode, sequential shots, and dedicated 2-step capture key
  • Horizontal mode with capture and zoom keys allows you to use the phone like a digital camera
  • Use pict bridge to print copies of your favorite images.
  • Add finishing touches to your pictures with adobe photo shop software.
  • Video recording: VGA (15fps) and QCIF (30fps) resolutions with 4x smooth zoom. Supports H.263 MPEG-4 in .3gp format
  • Secondary camera for video calling (QCIF resolution, 15 fps)
  • Add a new dimension to your conversations with 3G TV video calling and TV conference via TV-Out
  • Video: Video recording and playback in MPEG4
  • 3GPP H.263 video playback and streaming.
• Applications and games:
  • Java™ MIDP 2.0
  • Games: High roller casino, golf tour, rally 3D, and snake 3*
  • Yahoo Go!
  • Nokia Catalogs
  • Nokia Sensor
  • Flash Lite 2.1.1.
• Browsing:
  • WAP* 2.0 browser with XHTML support over HTTP/TCP/IP stack
  • Opera Mini browser
  • OMA Digital DRM 2.0 - including forward lock for content protection, combined delivery, separate delivery and superdistribution
• Connectivity:
  • Bluetooth 2.0
  • Micro USB connector with USB 2.0
  • 2.5mm AV connector for headset and TV-Out
  • Local and remote SyncML synchronization using Nokia PC suite software.
• Data transfer:
  • EDGE Release 4 multi-slot class 31 (5RX+2TX: maximum 6 slots)
  • GPRS multi-slot class 31 (5RX+2TX: maximum 6 slots, class B&C)
  • CSD (circuit-switched data) transfer for browsing and as data modem.
• Digital services:
  • Over-the-air (OTA) downloads for ring tones, themes, wallpapers, and screensavers
  • FOTA – firmware update over the air.
• Display:
  • 16 million colors QVGA 240 x 320 pixels 2.2" LCD display
  • Active display area 33.5 x 44.7 mm
  • Ambient light sensor.
• Messaging and email:
  • Multimedia messaging: MMS for creating, receiving, editing, and sending videos and pictures with AMR voice clips
  • Email: Supports SMTP, POP3, IMAP4 and APOP protocols. Support for attachments (view jpeg, 3gp, MP3, .ppt, .doc, excel and .pdf files)
  • Text messaging: Supports concatenated SMS, picture messaging, and SMS distribution list
  • Instant messaging with presence-enhanced contacts
  • Nokia express audio messaging (AMS): send a spontaneously recorded voice clip via MMS
  • OMA MMS conformance 3.0 and SMIL
  • OMA Client Provisioning V1.1
• Memory functions:
  • 20 MB user free internal memory
  • Options to expand up to 4 GB with microSD memory card
• Music and multimedia:
  • Visual Radio: Listen to music and interact with your favorite radio stations.
    • Find out what song is playing, who sings it, and other artist information
    • Enter contests and answer surveys, vote for your favorite songs
    • Download the songs you buy direct to your phone.
  • Integrated music player supports MP3/MP4/AAC/eAAC+/WMA audio file formats
  • Video streaming: H.263 & MPEG4 (up to QVGA, 15 fps), and H.264 (QCIF 15fps)
  • Local video playback: up to 30fps in QVGA for H263 and MPEG-4 with 2048 kbps bitrate. Up to 15fps QCIF for H264 with 128 kbps
  • Integrated FM Radio
  • Still picture to TV-Out in VGA
  • Video to TV-Out in QVGA 15 fps.
• Offline and demo modes:
  • Flight mode: all transmission-related activities turned off.
• Operating frequency:
  • Quadband GSM 850/900/1800/1900 MHz
  • Dualband WCDMA 850/2100 MHz
• Personal information management (PIM):
  • Calendar, to-do list, and notes
  • Alarm clock
  • Stopwatch
  • Countdown timer
  • Calculator
• Ring tones and themes:
  • 64-polyphonic voice ring tones
  • Video ring tones
  • Themes with wallpapers and screensavers.
• Sales package contents:
  • Expand all collapse all print-friendly (121 K
• Sales package contents:
  • Nokia 6500 slide phone
  • Nokia battery BP-5M
  • Nokia charger AC-4
  • Nokia wired stereo headset HS-47
  • Nokia 256 MB micro SD memory card MU-27
  • Nokia Mirco USB Cable CA-101
  • Nokia TV-Out Cable CA-92U
  • CD ROM
  • User guide
• Size:
  • Volume: 73 cc
  • Weight: 125 grams. Dimensions: 96.5 x 46.5 x 16.4 mm.
• Voice features:
  • Push to talk over cellular network (PoC)* via dedicated key
  • Voice commands and recording
  • Speech codec support for FR, EFR, AMR, and HR
• Use interface:
  • 3rd edition S40 user interface SPR 7.1
  • Active standby – select up to five icons displayed on your screen for easy access to your favorite applications
  • 5-way Navi key, two soft keys, send and end call keys
  • Side volume keys with zoom functionality.

Nokia 6020 is a fairly small sized, silver and quite mobile phone. The style is quite elegant, it is not a flip phone however. The size of this phone isn’t very large, but not extremely small either.
The unique thing about Nokia 6020 is that there is a ‘Push to talk’ feature. It is where you could chat to 4 or 5 people all together at once.
Some features that come with this phone is internet connection is ability to check email, voice mails, take photos on the camera (the quality is not very good though), polyphonic ringtones and different wallpapers and images.
I would recommend this phone if you are not the type who likes the flip phones, or ones that you could watch TV with. This phone is not that good, it’s good if you just want a phone to use, without much special uses for it such as using the phone to listen to music. I do not see Nokia 6020 to be able to do such things.
I quite enjoy this phone as I don’t use it often. When I do talk, it’s very easy to use and the connection is good. Although it was not hard for me to learn how to use this phone, it may be a little difficult for those who are used to the old phones where you only use the mobile phone to call people, as this does have many more features.
One great thing that comes with the plan of Nokia 6020 is able to talk after 8pm to any other phone with the same plan for free. That is one thing I particularly like as it is extremely easy to communicate without spending a large amount of money.

Nokia 6020 - Integrated VGA camera, Camcorder for clips up to 50 seconds, xHTML browsing over EDGE and GPRS, Java downloading, Dedicated Push to Talk button, Sync ML for remote data synchronization, 65,536-color screen, Instant messaging with Presence enhanced contacts, Multimedia messaging, Email and Chat, Customizable colour themes, Full Specifications Operating Frequency, Tri Band.

Inspiration and simplicity have been at the heart of all great work since the very beginning. You'll also find them inside the hand-fitting form of the Nokia 6125 phone. Easy to use with a large keypad and flippable folding cover, it gives you all the latest must-have features -- inside and out.

Plus there are a few new tricks hidden inside: the Adobe Flash player brings Flash media to your mobile phone. And because mobile phones are about so much more than making calls, you can set it to flight mode and use the calendar, music player, or games while you're in the air.

Key Features

* 1.3-megapixel camera with 8x smooth zoom
* Music player supporting MP3 and other formats, stereo FM radio, and Visual Radio
* Bluetooth, infrared, and Pop-port

Operating Frequency

• Quad-band GSM/EDGE coverage on up to five continents (850/900/1800/1900)
• Automatic switching between bands

Size

• Weight: 98 g
• Dimensions: 90 x 46 x 23.6 mm

Display and User Interface

• Main display: active TFT 1.8" display supports up to 262,144 colours (128 x 160 pixels)
• External mini display: 1.4" CSTN screen supports up to 65,536 colours (96 x 65 pixels)
• Improved Series 40 user interface
• Five-way navigation key including select key
• Large, comfortable number keypad
• Camera key
• Volume keys
• Configurable user interface shortcuts
• List and grid menu

Imaging

• Integrated 1.3-megapixel camera (resolution 1280 x 1024 pixels) with dedicated camera button, and 8x smooth zoom
• Phone displays used as viewfinders: use the larger display to take normal pictures; use the small external display for self-portraits
• Standard, night, and sequential shot modes; self-timer
• Gallery for storing and editing images
• Three image-quality options: high, normal, basic
• Image and video clip uploading to the Web
• Integrated video recorder: 3GPP spec (H.263 video and AMR audio packed in .3gp format)
• Video resolution: QCIF (176 x 144 Pixel), 15 frames per second
• Video capture time: Up to 5 min

Multimedia

• Integrated music player supports MP3, MP4, AAC, AAC+, eAAC+ and WMA (Windows Media Audio)
• Integrated video player: 3GPP spec (H.263 video, MPEG-4, and AMR audio packed in .3gp format)
• Streaming 3GPP video
• FM stereo radio and Visual Radio
• Stereo audio over Bluetooth wireless technology
• Use MP3/AAC tracks for ringing/alert tones, as well as MIDI/polyphonic tones
• Video and picture ringing tones: assign a video clip or a picture as a ringing tone--see it and hear it!
• Voice recorder

Messaging

• Common inbox for SMS and MMS
• Instant messaging (including Presence-enhanced contacts)
• MMS 1.2 with SMIL player for multimedia message creation, receiving, editing, and sending (messages up to 300 k
• Email client (IMAP4, POP3, SMTP - TCP/IP based) supports attachments
• Nokia Xpress audio messaging - a quick and easy way to send a voice or sound clip via MMS

Memory Functions

• 11 MB internal shared memory for contacts, text messages, multimedia messages, ringing tones, images, video clips, calendar notes, to-do list, and applications
• microSD memory card reader with hot swap

Java™ Applications

• Java™ MIDP 2.0
• Pre-installed games and applications
• Over-the-air download of Java™-based applications and games

Other Applications

• Plug and play mobile services

Connectivity

• Bluetooth wireless technology Version 2.0: A wide range of profiles and APIs for seamless connectivity and EDR (Enhanced Data Rate)
• Infrared (1 Mbit/s)
• Pop-Port™ interface with USB 1.1 connectivity
• Support for SIM Access Profile (SAP)
• Easy remote or local synchronization with a PC or other compatible device

Browsing

• Integrated XHTML browser connects over TCP/IP
• Adobe Flash Player 1.1
• Full OMA Digital Rights Management for content protection (OMA DRM 1.0)
• 3GPP video streaming

Data Transfer

• EDGE: Mobile broadband access with EGPRS multislot class 10, download up to 236.8 kbps
• GPRS (general packet radio service)*: Multislot class 10, download up to 53.6 kbps
• HSCSD (high-speed circuit-switched data) transfer up to 43.2 kbps in HSCSD networks
• Note: Actual achieved speeds may vary depending on network support.
• TCP/IP

Call Management

• Enhanced voice dialling (SIND)
• Speed dialling: Up to 9 names, with keys 2-9
• Last-number redial from dialled calls list (Dial key brings out the dialled calls list)
• Automatic redial (max 10 attempts)
• Automatic answer (works with headset or car kit only)
• Logs: Keeps lists of your dialled, received, and missed calls
• Call waiting, call hold, call divert, call timer
• Automatic and manual network selection
• Caller identification with image or video clip
• Conference call (up to 5 participants)
• Vibrating alert

Voice Features

• Enhanced voice commands/dialling (SIND)
• Voice recording
• Integrated handsfree speaker

Personalize

• Personalize graphics, icons, animations, and logos
• Animated wallpapers and screensavers
• Ringing tones: MIDI, MP3, AAC, and AMR formats
• Video and picture ringing tones: assign a video clip or a picture as a ringing tone - see it as well as hear it
• Download new themes, games, and applications

Phone Features

• Active standby: Display your daily activities, meetings, or favourite WAP links on your phone's idle display
• Alarm clock
• Notes
• Calendar
• To-do list
• Stopwatch / Countdown timer
• Flight and demo modes

Nokia 6103 SIM Free Features

The Nokia 6103 phones keeps the power of connectivity in the palm of your hands-the latest in Bluetooth wireless technology keeps you in sync with friends or family.

Have something special to say? The new and intelligent Nokia Xpress audio system keeps messaging easy and fun: record a voice message and send it instantly to all your friends.

The external display of the Nokia 6103 also acts as a viewfinder so you can take self-portraits - alone or with your friends - while the internal display lets you take "normal" shots.

The Nokia 6103 phone: sophisticated, spontaneous, confident.

Nokia 6103 Phone Features

* Digital VGA camera with dedicated camera button and self-portrait capability
* Messaging features including Nokia Xpress audio messaging, email, and MMS
* Bluetooth connectivity
* Two color displays: 128 x 160 pixel internal display with up to 65,536 colors and external mini display
* Video recording and playback
* FM stereo radio
* XHTML browser

Nokia 6103 Full Specifications

Operating Frequency

* Tri-band GSM coverage on up to five continents (GSM 850/1800/1900 and 900/1800/1900)
* Automatic switching between bands

Size

* Weight: 97 g
* Dimensions: 85 x 45 x 24 mm

Display and User Interface

* Main display: active TFT display supports up to 65,536 colors (128 x 160 pixels)
* External mini display: supports up to 4,096 colors (96 x 65 pixels)
* Five-way navigation key including select key
* Configurable right and left soft keys
* List and grid menu

Imaging

* Integrated VGA camera (resolution 640 x 480 pixels) with dedicated camera button (combined with Push to talk functionality)
* Phone displays used as viewfinders: use the larger internal display to take normal pictures, use the small external display to take self-portraits
* Standard, portrait, and night mode
* Gallery for storing and editing images
* Three image-quality options: high, normal, basic
* Image and video clip uploading to the web
* Integrated video recorder: 3GPP spec (H.263 video and AMR audio packed in .3gp format)

Multimedia

* Integrated video player: 3GPP spec (H.263 video, MPEG-4, and AMR audio packed in .3gp format)
* FM stereo radio
* Use MP3 tracks for ringing/alert tones, as well as MIDI/polyphonic tones

Messaging

* Common inbox
* Instant messaging (including presence enhanced phonebook)
* Voice clips
* MMS 1.2 with SMIL player for image message creation, receiving, editing and sending (100k)
* E-mail client (IMAP4, POP3, SMTP - TCP/IP based), email via SMS
* Nokia Xpress audio messaging

Memory Functions

* 4.4 MB internal shared memory for contacts, text messages, multimedia messages, ringing tones, images, video clips, calendar notes, to-do list, and applications

Java™ Applications

* Java™ MIDP 2.0
* Over-the-air download of Java™-based applications and games

Other Applications

* Setting Wizard tools for easy configuration

Connectivity

* Bluetooth
* Infrared
* USB with Pop-Port™
* Local synchronization of picture gallery, contacts and calendar to PC using PC Suite
* Remote over-the-air synchronization with SyncML

Browsing

* Integrated XHTML browser connects over TCP/IP
* Full OMA Digital Rights Management for content protection

Data Transfer

* EDGE, class 6: download speed up to 177.6 kbps, uplink speed up to 118.4 kbps
* GPRS class 10: download speed up to 85.6 kbps, uplink speed up to 42.8 kbps
* HSCSD class 6: downlink speed up to 43.2 kbps, uplink speed up to 28.8 kbps
* TCP/IP

Call Management

* Speed dialing: Up to 9 names, with keys 2-9
* Last-number redial from dialed calls list (Dial key brings out the dialed calls list)
* Automatic redial (max 10 attempts)
* Automatic answer (works with headset or car kit only)
* Call waiting, call hold, call divert, call timer
* Automatic and manual network selection
* Caller identification with image
* Conference call (up to 5 participants)
* Vibrating alert

Voice Features

* Voice dialing
* Voice commands
* Voice recording
* Integrated handsfree speaker

Personalise

* Graphics, icons, animations, logos
* Games: possibility to download new games
* Ringing tones: True Tones, polyphonic tones, mp3
* Themes: possibility to download new themes

Phone Features

* Alarm clock
* Notes
* Calendar
* To-do list
* Stopwatch
* Countdown timer

The Samsung D840 mobile phone is new for 2007 and is actually slimmer than the best selling Samsung D900 at just 11.9mm. The D840 is a tri-band phone offering the latest in multimedia technology with a premium slide-open design. The large screen at 2.12 inches has a display resolution of 240x340 pixels. With a decent 2-megapixel camera the D840 can take photos at 1600x1200 pixels and the video capture is superb.

This fully equipped phone supports GPRS and EDGE Class 10 high-speed data transfer standard at 236 kbps. There is also 236.8 kbps Bluetooth v2.0 interface (with the opportunity to communicate stereo sound) and USB port with mass storage mode for transferring data from phone to computer.

This phone is a pleasure to use and really is in a class of its own.

At only 11.9mm thin this handset will be comfortable no matter how you carry it.

A large 2.12 inch TFT colour screen is great for viewing media and browsing the web.

The 2-megapixel camera will make all your shots picture perfect.

80MB internal memory for all your favourite tunes pictures and videos.

If you have lots of media expand your phones memory up to 2 GB with a microSD card.

Full support of Blutooth? GPRS and EDGE Class 10 high-speed data transfer for all your connectivity needs.

Specifications
Weight: : 100g.
SAR: : TBC.
Talk Time: : 3 hours.
Standby Time : 202 hours.
Display: : 2.12 inches.
Memory: : 80mb of internal.
Camera: : 2-megapixel.
Dimensions: : 51 x 99 x 11.9mm.
SMS.
Document viewer (Word, Excel, Powerpoint, PDF).
Ultra slim at only 11.9mm.
Audio formats supported: MP3, AAC, AAC+, WMA.
MMS.
Organizer.
2-megapixel camera with zoom and flash.
Polyphonic and MP3 ringtones.
Email.
TV output.
Contemporary and popular slide-open design.
Vibrate alert.
Internet.
Voice memo (up to 60 min).
Bluetooth?.
EDGE.
Memory expandable by micro SD.
Built-in handsfree.
Video camera.
GPRS.
256K (240x320 pixels) TFT colour display.
70MB Internal Memory.
Tri-band.
USB.
Games: plus Java Downloadable.
Tri-band operating frequency.

Every season brings a new crop of diet books to store shelves. That's not surprising, because more than 60% of Americans say they want to lose weight. But what is surprising: Most of us don't stick to these printed plans, according to recent market research. In fact, the most popular—and successful—diet today is the one we make up ourselves.

The key is to take a few proven weight loss tricks and personalize them. So rather than adapting your life to fit a set of rules, you adapt the rules to fit your life. Here, we look at popular strategies backed by solid research and offer smart, practical ways to make them work for you.

What Works: Cut Carbohydrates
It's simple math, really: The average American eats about twice the recommended daily servings of grains (many in the form of refined flour products such as white bread, pasta, and sweets), plus about 20 teaspoons of sugar (mostly from sweetened drinks). Eliminating those nutrient-wimpy simple carbs cuts a big source of empty calories; skipping even just one 20-ounce cola every day saves you 17 teaspoons of sugar, 250 calories—and about 26 pounds over the course of a year!

Do It Your Way
Your body needs carbohydrates for energy; what you should do is eat smaller amounts of healthier ones. Here's how:

Choose whole grains
They're an important source of nutrients and help keep your blood sugar steady between meals and your appetite in check.

Have just one with every meal and snack
That'll get you the appropriate five or six servings a day. To control portions, picture your plate as a clock and limit your carbs to the space between noon and 3 pm.

Balance the bad carbs
If you do eat refined foods, like white bread, pair them with a food that has protein or healthy fat, like hummus. That will help nix a blood sugar spike-and-crash, says Cathy Nonas, RD, director of the Diabetes and Obesity Programs at North General Hospital in New York City.

What Works: Eat High-Volume Foods
When you're hungry, you want to eat. Choose foods high in water and fiber and low in calories (think salad and broth-based soup), and you can eat a lot, feel full, and lose weight. Consuming supersize portions activates stretch receptors in your stomach, which then fire off "full" signals to your brain - but you've filled up and stretched without overdoing it on calories.

Do It Your Way
Add heft to every meal by reducing your portion of low-volume foods and folding in high-volume (but low-cal) ones. Fruits and vegetables, which are 80 to 95% water, are good additions, as are air-filled foods, such as puffed cereal instead of flat flakes. More simple swaps to fill your belly faster with more nutrients but far fewer calories:

* Low volume: Cheese and crackers
* High volume: 6 cups of popcorn sprinkled with Parmesan cheese
* Low volume: Dried fruit and nut mix
* High volume: Fresh fruit, like strawberries or grapes, and 1/4 cup of nuts
* Low volume: Rice
* High volume: Half your usual amount cooked with a box of frozen veggies

If you cut out 100 calories a day you will lose 10-12 pounds in a year. The best part of this is that is effortless! One hundred calories are 4 pieces of hard candy or two large piecs of buble gum, 1/3 of a candy bar and half a piece of pie. It does not get much simpler to loose weight than this.

Here's the bottom line: one pound is equivalent to 3,500 calories. Whether by making slight changes to your diet like the ones listed below or exercising, a deficit of 500 calories a day will lead to the loss of a pound a week! Remember, it's the small changes we make every single day that make a big difference in the long run!

Most diets, weight loss and fitness programs fail because they are too rigid, require big changes from the start and have too many rules to follow. This all adds up to big stress for the individual. More stress and you have to put more mental energy into it to succeed. The focus is on getting through the program and "finishing it." Final result? You go back to your original behavior and weight problem because the program wass too hard, and no permanent weight loss.

Get off the never-ending weight loss failure merry-go-round. The secret to permanent weight loss is slow, almost transparent and easy changes in eating habits.

The more transparent, effortless and painless your weight loss efforts are, the more they become permananent. Making a 100 calorie change a day is as simple as passing on 2 Oreo Cookies. Here are some additional easy things to do to get that 100 calorie change:

Switch to water first thing in the morning instead of fruit juice. Fruit juice is high in sugar. Since most of us are dehydrated in the morning, water's the best thing to do the trick anyway.

- Switch to sugar-free yogurt instead of eating regular yogurt.

- Switch to a low-fat store-bought bagel instead of a bakery bagel.

- Use an all-fruit spread on top of low fat or fat free cream cheese instead of flavored cream cheese on that low-fat bagel.

- Replace bacon at breakfast with reduced-fat turkey bacon or Canadian bacon.

- Steam veggies instead of sautéing them in butter or oil.

- If you drink a lot of soda, switching to diet soda will probably save you hundreds of calories a day.

- Switch to boiled shrimp instead of steak on shish kebabs.

- Replace 1 tablespoon of regular mayo on your turkey sandwich with 1 ½ tablespoons of reduced fat mayo.

- Indulge in Sunday-morning French toast... modified. Use non-fat milk and egg whites instead of whole milk and eggs.

Pick just one of these suggestions and you'll see the results in just a few months. If you want to do a little more, take a walk each morning or evening. A 30 minute walk five times a week will shed almost double the amount of weight in a year for you. So, do something "small" for your self. Surprise yourself in a year!