Sarah Ferguson's Top 5 Stay-Slim Tips

Sept. 15, 2003 -- Losing weight isn't easy, especially for people on the go whose busy lives can't be put on hold for a strict diet.

But there are ways to make eating on the run healthier and less fattening, says Sarah Ferguson, the Duchess of York, who is also a spokeswoman for Weight Watchers.

Ferguson struggled with her weight since childhood. As an adult, she overate to compensate for emotional problems. Because of her public status, she was often publicly derided for her weight problems and clothing, and tabloids referred to her as the "Duchess of Pork."

But the name-calling is over now. After she and Prince Andrew divorced in 1996, she moved to the United States and slimmed down. The turning point was when she got a job as a spokeswoman for Weight Watchers, Ferguson says.

She appeared on Good Morning America to explain five ways for losing weight and keeping it off. They are part of Weight Watchers' new Flex Points Program, designed to keep pace with busy lives.

The five tips are simple solutions to everyday dieting obstacles.

Obstacle No. 1: The False Start: Skipping Breakfast

You should not start the day by skipping breakfast. Instead, eat a breakfast sandwich that combines carbohydrates and protein to give you energy, and staying power. An egg and cheese sandwich on whole grain bread is an ideal choice.

Obstacle No. 2: The "Second Breakfast" Meeting

You have a breakfast meeting at work, and even though you already ate breakfast, you are bombarded with tasty choices. You can eat, but watch your portions.

Sip water or hot tea, and take half and quarter portions of foods instead of the whole thing. Ask for fruit or bring your own. Spread jam instead of butter on bagels or muffins. The ideal choice is a small bowl of fruit salad.

Obstacle No. 3: Lunch is like a Sandwich: It Fits in Between Appointments

Don't skip lunch because hunger will make you want to snack or overeat later.Keep lunch simple but filling with what Weight Watchers calls "the portable lunch."

Try lean ham, turkey or roast beef on wheat pita or whole grain roll. Instead of eating chips on the side, choose mini carrots and broccoli spears. If you go to a restaurant for lunch, make a healthy choice. Example: Green salad, braised beef with steamed vegetables and a glass of wine. Watch your portions, but go ahead and indulge.

Obstacle No. 4: "Over-Vending" on Afternoon or Late Night Snacks

Snacks aren't bad if they provide an energy boost between meals, but make sure they are worth the calories. Try packing portable snacks in pre-portioned baggies of dry cereal, dried fruit, nuts or seeds. If you didn't have time to pack a snack, use a little vending machine "magic." Make trail mix by mixing pistachio nuts and chocolate-covered raisins(The good news is many vending machine selections are single portions).

Obstacle No. 5: Surprise Party Sabotage

You attend a cocktail party or other event that offers food and are faced with a common dilemma: To indulge or not to indulge? You always have a choice, and whichever way you go, just be sure you don't feel deprived or guilty. If you decide not to indulge, focus on socializing, rather than eating. Grab a cold glass of water and maybe jazz it up with a citrus garnish.

If you do decide to splurge, eat lighter later. Choose cheese and crackers, shrimp cocktail, a slice of birthday cake and a glass of champagne.

Here are some healthy snack ideas to take to work as an afternoon snack.

Dried apricots Dried cherries or cranberries1 dry-roasted, salt-free bag of pistachio nutssmall handful of chocolate raisins baby carrots broccoli spears

Visit weightwatchers.com to learn more about the new Flex Points program.