You don’t need to travel to the Duke Diet center to take advantage of the program. asked the center’s experts to share their top tips for achieving weight loss success — from scheduling meals to getting a grip on emotional eating.


Here’s a tip:


Allow Yourself a Daily Indulgence


Duke Diet participants stick with a 1,200- to 1,800-calorie diet each day, but that doesn’t mean they’re deprived of sweets. The diet allows for a planned treat — chocolate, alcohol, cookies, potato chips — that’s no more than 10 percent of the person’s daily caloric intake. So if a person is on a 1,500-calorie-a-day diet, he can have a 150-calorie treat every day as part of his total daily calories. The catch? “You have to find a treat that doesn’t turn into a trigger food,” says said Christine B. Tenekjian, Duke Diet & Fitness Center dietitian. If you can’t eat just one chocolate chip cookie, then that shouldn’t be your treat. “You have to find something that tastes good and satisfies your craving for something sinful, but doesn’t turn into something completely out of control,” she says.