Have you ever wondered why it is harder to lose weight than it is to gain weight? The answer is that the body is programmed to store calories to be used during periods when there is little or no food. Empty fat cells send out signals that lead to increased hunger and increased fat storage. Fat stores are like money in the bank and the fat bank account does not like to be overdrawn!

The body also works to conserve calories when it senses the beginning of a starvation period. When you don't eat enough or often enough, your metabolic rate slows which results in burning fewer calories. This fast response to starvation signals helped our ancestors live through periods without food but can work against attempts at losing weight in today's world.

A study done by Ancel Keys during World War II gave useful information about the effects of food restriction on the human body and mind. The subjects were 32 healthy, active young men who ate an average of 3500 calories a day. For six months, their food was restricted to provide only about 1600 calories a day. Cutting their calories in half had the following effects:

• 40 percent decrease in metabolic rate (calorie burning)

• Food obsession

• Food cravings and binges

• Depression, irritability and moodiness

Chronic dieters exhibit many of these symptoms, which means that they are being too restrictive with food. Starving to lose weight is destined to have unintended consequences.

To reduce calorie intake without sending starvation messages, work with your body instead of against it:

• Eat when hungry. Do not wait until you are feeling starved.

• Do not go more than 5 waking hours without food.

• Eat something first thing in the morning (it does not have to be breakfast food).

• Do not severely restrict calories (women generally need 1200 calories or more and men need 1600 calories or more). If you feel like you are starving with the amount of food you are eating, you are not eating enough!

Remember that severe food restriction leads to bingeing. Reducing portions, eating filling foods, limiting your access to foods that tempt you to overeat and allowing occasional exceptions (such as a Superbowl party) help prevent frequent high calorie binges that work against achieving a healthy weight.

Reminder for a healthier new year: Notice how good you feel when you eat enough but not too much.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Layered Bean Dip

Makes about 3 cups

16 ounce can fat-free refried beans

1/2 cup salsa

1 cup shredded reduced fat cheddar cheese

1/2 cup reduced fat or fat free sour cream

1 cup shredded lettuce

1/4 cup sliced black olives (optional)

Spread refried beans in a shallow, 2 quart, microwave-safe serving dish. Spread salsa over refried beans. Sprinkle with cheese. Microwave until the cheese is melted, about 3-4 minutes. Remove from microwave and spread with sour cream. Top with shredded lettuce and olives (if desired). Serve warm with toasted tortilla or pita wedges.